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.

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/

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/

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

 ⁨@Coldrayendurance⁩ 

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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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

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/

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 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 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.

Tim's Challenge for Ollie 

@Coldrayendurance⁩ 

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/

On this week’s Better By Next Week podcast, Tim and Ollie are back in the trophy room 🏆 after putting themselves through one of their more ambitious ideas yet, racing an event using all brand-new gear. No wear-in period, no familiar favourites, just fresh footwear 👟, new sunnies 😎, untouched nutrition 🍯, untested apparel, watches ⌚, headphones 🎧, and all the race-day essentials thrown straight into real race conditions.

This All New Review episode is where they unpack how it all actually went. What held up under fatigue, what surprised them, and what they’d rethink next time. From comfort and performance to practicality over long hours ⏱️, nothing is off the table.

Along the way, they challenge common gear myths, share honest takeaways, and talk through lessons you only earn by doing the work, not reading the label. If you enjoy real-world gear chat, first-hand experience, and insights earned on tired legs, this one’s for you.

🎁 Giveaway Time!
Want to win some of the gear we review? Head to our Instagram giveaway post to enter! To be eligible, make sure you’re following the brand you’d like to win from. On our Instagram, each brand has its own reel entry so you can enter for multiple prizes. Don’t miss your chance to grab some amazing gear and be part of the fun!

👇 Brand partners featured in this episode

Lululemon
https://www.lululemon.com.au
https://www.instagram.com/lululemon

COROS

Altra Australia
https://altrarunning.com.au
https://www.instagram.com/altrarunningau/

OOFOS
https://www.oofos.com.au
https://www.instagram.com/oofosaustralia/

Knockaround AU
https://www.knockaround.com.au
https://www.instagram.com/knockaround_australia/

Trails Plus
https://trailsplus.com.au
https://www.instagram.com/trailsplus

Gooch Goo
https://goochgoo.com
https://www.instagram.com/gooch_goo/

Shokz Australia
https://shokz.com.au/
https://www.instagram.com/shokzaunz/

Tarkine
https://tarkine.com
https://www.instagram.com/tarkineathletics/

Mapleroo
https://mapleroo.com.au
https://www.instagram.com/mapleroo.au/

RELE
https://www.relefootwear.com.au
https://www.instagram.com/relefootwear

Tailwind Nutrition AU
https://tailwindnutrition.com.au
https://www.instagram.com/tailwindnutritionau/

On this week’s Better By Next Week podcast Tim and Ollie record this episode just two hours after crossing the line at Last Legend, with the legs still trashed and the adrenaline very much alive. Ollie takes out the event with an epic 80km performance, while Tim battles his way to 70km, proving grit sometimes matters more than good decisions.

They break down what it actually took to win, the mindset shifts required as the laps drag on, and practical tips for anyone thinking about taking on a last-man-standing style event. The boys dive deep into the course, race-day strategy, fuelling, pacing, and the moments where things nearly fell apart.

Fresh off the chaos, they also tackle this week’s listener questions with raw honesty and plenty of laughs. There’s big energy in this one as Tim finally passes what Ollie calls the fire torch to the next generation. Strap in—this is a performance for the ages.

On this week’s Better By Next Week podcast Tim and Ollie talk about “The Secrets We Keep.” From the funny stuff, like hiding new running gear from your partner or pretending that old pair of shoes is “definitely not another pair” to the deeper personal secrets that weigh us down and why speaking them out loud can be the key to letting them go.

We also dive into our upcoming All New Review episode and the massive $2.5k in giveaways thanks to our incredible brand partners and the unreal support from our listeners. This week we officially unveil our brand-new Quote of the Week segment (finally named), and we tackle every one of your listener questions with honesty, humour and a whole lot of heart.

It’s a packed episode full of laughs, insights, vulnerability and epic giveaways. Tune in for the secrets, stay for the wisdom, and leave feeling better by next week.

On this week’s Better By Next Week episode, Ollie and Tim host Ben Burgess in the Greenhouse, fresh off an incredible run at the World Ultra Trail Running Championships where he finished as the number one Aussie in a stacked global field. We dive into what it felt like to stand on the world stage, how he processed the experience, and why his running has skyrocketed over the past few years.

Ben opens up about being self-coached, staying humble, learning constantly, and handling the days when everything falls apart. We explore the pivotal moments behind his record run at Kunanyi, the gear he refuses to race without, and why supporting smaller community events matters to him.

We also dig into Ben’s zest for adventure, his love for nature, the freedom of a nomadic lifestyle, and how staying relaxed (sometimes unbelievably relaxed) helps him race with joy instead of pressure. He shares how he manages expectations, finds energy, navigates hard moments, and uses running as a tool for growth and perspective.

Plus, we hit listener questions including training for West Macs, race-day nutrition, favourite shoes, post-race snacks, and whether events like DU135 or backyard ultras are on his radar.

A big, insightful, uplifting chat with one of Australia’s most exciting ultra talents.

On this week’s Better By Next Week podcast Tim and Ollie talk donuts, gazebos and giveaways… because nothing screams elite running podcast like pastries and portable shade. We go deep into race-day nutrition plans (no, donuts don’t make the list), our favourite pre-race and mid-race foods, and the gear you should bring to every event, whether you’re racing a 5K, an ultra, or somehow got convinced to do both in the same weekend.

We unpack the chaos of crewing, including what actually helps your runner, what absolutely doesn’t, and why Ollie thinks Tim is passing him a fire torch. There are honest insights, questionable decisions, and plenty of stories that’ll make you laugh and maybe rethink your own race-day routine.

We bring back our favourite listener segments: your Listener Questions, plus our mysterious, iconic, still-yet-to-be-named Quote of the Week.And because our listeners are absolute legends, we’re running a special giveaway episode to say thank you. Tune in for tips, laughs, gear talk and a whole lot of organised chaos.

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 kick off a brand-new chapter with The Human Guinea Pig 🧪. This episode sets the foundation for a year built on curiosity over ego, asking “what’s possible?” instead of what if.

Tim lays out why this year of challenges feels different — less directionless, more intentional — using his own body as the experiment so listeners don’t have to. Ollie takes on the role of observer and handbrake 🧠, helping keep the process honest, structured, and grounded in real learning.

We unpack the thinking behind the LOS Challenge, the Sydney Backyard Ultra, and why consistency beats hero sessions when fatigue, stress, and life start stacking up.

Along the way, we answer listener questions, jump into Don’t Quote Me On That, and set a new BBNW Challenge — before leaving the story right on the edge of what comes next… 🚀

On this week’s Better By Next Week podcast 🎙️ Tim and Ollie sit down with Alex Cleary for a conversation that goes deep, fast.

From chaotic younger years to building a life with intention, Alex shares how he flipped the script without losing himself along the way. We unpack identity shifts, accountability, and the uncomfortable middle ground where you’re no longer who you were… but not yet who you’re becoming 🤯

Alex takes us inside some of his wildest chapters, including attempting to run from Sydney to Melbourne, stopping due to serious health risks, and the lessons that still shape him today. We then head to Antarctica ❄️ where Alex trained for a marathon while working underground in African mines, breaking down how extreme environments sharpen his mindset, fuel his competitive edge, and feed his well known love for “taking souls” when racing.

We also dive into Ultraman, addiction, grief, content creation, and building King of the Hill into one of the most electric events in the country 🔥

This episode is raw, reflective, funny, and deeply human. If you’re navigating change, chasing growth, or questioning what’s next, this one will stick with you.

On this week’s Better By Next Week podcast, Tim and Ollie close out the year with our final episode, Better By Next Year 🎉.

This one is part celebration, part reflection, and part looking forward. We spin the wheel 🎡 to give away all our All New Review prizes, revisit some of the biggest moments from the year, and talk honestly about what we learned along the way and what we’d change if we were doing it all again.

We dive back into the gear that genuinely worked for us throughout the year 👟⌚, the reviews that surprised us most, and the lessons learned from testing products in real-world conditions, not perfect ones.

Instead of talking New Year’s resolutions, we focus on changing habits and building routines that actually lead to long-term lifestyle change. Small, repeatable actions that stack up over time and help you keep showing up when motivation fades.

We also break down our favourite events of the year, share insights from the BBNW Challenge, and reflect on what we learned not just as runners, but as people. A big, meaningful way to finish the year and set the tone for what’s next 🚀

🎙️ Tim & Ollie are back with one of our most chaotic episodes yet 😅 — Agree to Disagree.

We dive headfirst into some seriously spicy running debates 🌶️… from medals being handed out early 🏅 to whether super shoes are actually cheating 👟. Things get heated as we go back and forth on Zone 2 training, the impact of Strava on the sport, and whether running is becoming more about validation than passion 👀

We also unpack the rise of runfluencers, the fine line between pushing through pain vs being plain stupid, and whether a lot of us are closer to addiction than discipline than we’d like to admit 😤

Plus, we bring back our classic segments — Fly on the Wall, Don’t Quote Me On That, and the BBNW Challenge — with plenty of laughs and a few questionable takes along the way 😂

This one’s honest, raw, and full of moments where you’ll either be nodding along… or completely disagreeing. Either way — you’re in for a ride 🎧

In this episode of 🎙️ Better By Next Week, Tim and Ollie sit down to tie up a few loose ends before the next chapter of the podcast begins.

From the highs and lows of the 🔥 Hardcore Harry’s Last One Standing Challenge to the mental battles that come with pushing your limits, this episode dives deep into what happens when you hit your own “Day 66” , that moment where everything feels like it’s falling apart.

Tim shares the raw story behind nearly quitting the challenge and what changed the very next day, while Ollie opens up about the grind of chasing performance, the frustration of training without feeling progress, and learning to focus on the small wins along the way.

They also talk about the new podcast setup, the behind-the-scenes upgrades, upcoming plans, and a few competitions that needed wrapping up.

This episode is about resilience, perspective, and keeping moving forward — even when things feel stuck.

If you’ve ever had your own Day 66, this one’s for you. 💪🏃‍♂️

Welcome back to the Better By Next Week Podcast for another Fly on the Wall episode where nothing is off limits. 🪰

This one is packed with your listener questions, covering everything from Backyard Ultras, Zone 2 endurance training, and foot care, through to the mental side of running and how to overcome that voice saying “I’m not good enough.” We also talk about run walk strategies, dealing with plantar fascia issues, and what actually keeps you moving when things get really hard.

We dive into the practical stuff runners want to know like shoe choices, pole techniques, nutrition before and after races, and whether it’s normal for your throat to clog up chasing a 5km PB. Plus we discuss training for a Backyard Ultra, the best ways to make long endurance runs easier, and the lessons learned from balancing running, family life, and fatherhood. There’s also a great discussion around motivation, consistency, and how even experienced runners sometimes lose their drive before bouncing back. 🏃‍♂️

To finish things off we throw in the Quick Fire 10 questions for both Tim and Ollie, covering everything from the future of the HardCore Harry’s challenge, favourite Victorian trail runs, dream races like the big US 200 milers, the infamous 500 burpee payback, and plenty of laughs along the way. We wrap the episode with our BBNW audience challenge and a thought provoking “Don’t Quote Me On That” theory inspired by the film Gattaca. 🎙️🔥

Question for the audience
What is the one belief about running or life that might actually be holding you back from becoming Better By Next Week?

In this powerful episode of Better By Next Week, we sit down with Olympic level soft tissue therapist Stuart Hinds to unpack what actually matters when it comes to recovery, injury prevention, communication, mindset, and elite performance 🧠💪

From selling his car to chase a dream to working at multiple Olympic Games including the Sydney 2000 Summer Olympics and the Athens 2004 Summer Olympics, Stu shares what it’s really like behind the scenes of elite sport, the pressure, the preparation, and the privilege of working with the best athletes in the world.

We dive into:

🔥 Why recovery is the real separator between elite and amateur athletes
🧠 The underrated power of communication in high performance teams
🏃‍♂️ Why runners “keep him in business” and what we’re doing wrong
📉 The destructive side of comparing yourself on Strava and social media
🦵 How understanding opposing muscle groups changed how he treats hip injuries
🥇 What the Olympics taught him about pressure, purpose, and perspective

Stu breaks down how elite environments operate with athletes at the centre and coaches, physios, dieticians and therapists aligned around them. He also explains why amateur athletes often struggle, juggling work, family, stress and training load while neglecting the one thing elites nail, recovery.

We also explore mindset, why some athletes bounce back from injury while others spiral, and how sometimes the hardest part of therapy isn’t the body, it’s the brain.

If you’re a runner, competitor, or someone chasing growth in any area of life, this episode will change how you think about training, setbacks, and long term progression.

Because getting better isn’t about doing more.

It’s about doing the right things consistently.

Better. By. Next. Week. 🚀

Welcome back to the Better By Next Week podcast 🎙️

This week is Human Guinea Pig – Part 2.

We’re deep in the Hardcore Harry’s Challenge 🏃‍♂️ — now in the marathon-plus stage, adding 1km every single day since January 1. The distances are climbing, the fatigue is real, and the lessons are getting sharper.

In this episode, we unpack what we’re learning about RECOVERY, SLEEP, NUTRITION, PACING, and MENTAL DISCIPLINE. From nasal breathing upgrades and sleep gains 😴, to increasing carb intake, managing foot pain, rotating old shoes, and using run–walk strategies to survive the daily load — this is a raw look at what it takes to back up marathon distances day after day.

We also zoom out to the bigger vision for the year ahead — building toward Sydney’s Backyard Ultra, Unbreakable, the Satellite Team World Champs 🇦🇺, and the long-term goal of joining the 100 HOUR CLUB 💯.

This isn’t just about running.

It’s about becoming BETTER — one decision, one kilometre, one day at a time.

This week on the Better By Next Week podcast, Tim and Ollie lean into big goals, redemption, and the courage to say your ambitions out loud 🔥

From chasing course records at Wild Boar, You Yangs and Surf Coast Century to unpacking the difference between a 17-year-old and a 43-year-old body, this episode is about structure vs intuition, fatigue resistance, and why most runners overcook their easy days. They talk base building, strength work, and the real edge: consistency over hype.

But it goes deeper than splits and sessions.

Medals aren’t the moment, they’re symbols of it. The real win is the growth, the hug after 20 hours, the quiet proof you’re moving forward. They explore confidence vs validation, how belief is built through repeated action, and why getting comfortable with discomfort changes everything.

If you’re chasing something that scares you, this one’s for you.

Because getting better isn’t about ego. It’s about who you become in the pursuit.

On this week’s Better By Next Week podcast, Tim and Ollie take things completely off script with a world-first Backyard Ultra experience 🎙️🔥

For the first time ever, the podcast was set up live at the start/finish line of the MVP Backyard Ultra. Between laps, they captured raw, unfiltered conversations with crews, race director Brett Saxon, and even a runner who DNF’d and stepped straight off the course to share his journey in real time. No polish. No hindsight. Just the truth of endurance as it’s happening.

They also break down the race itself , what they saw unfold hour by hour, how fatigue changed decision-making, the moments that mattered most, and the lessons you only learn by being right there in the chaos 🕒🏃‍♂️

It’s an epic, out-of-the-box episode that puts you inside a Backyard Ultra like never before. If you want the heartbeat of ultra running, not just the highlight reel , this one’s a must-listen. 🎧🔥

On this week’s Better By Next Week podcast, Tim and Ollie unpack what it really means to be PRIMED — a simple framework that shows up again and again in running, work, and life 🧠🏃‍♂️

P – Plan (Planning for success)

Why winging it only works until it doesn’t. We talk about setting clear plans, adjusting on the fly, and giving yourself direction without boxing yourself in 📋

R – Risk (Taking calculated risks)

Progress never comes from playing it safe. From races to life decisions, we break down how to take smart risks without blowing yourself up 🎲

I – Intention

Training with purpose instead of autopilot. Every session, decision, and habit has a “why” — and when you’re clear on it, everything sharpens 🎯

M – Motivation

Why motivation is unreliable and what actually keeps you moving when the excitement fades. Spoiler: it’s not hype 🔁

E – Emotions

Learning to sit with discomfort, nerves, doubt, and pressure — and using them as information instead of letting them derail you 😬

D – Discipline

The quiet superpower. Showing up on the average days, sticking to the process, and trusting that consistency always wins 💪

If you’re trying to become a better runner, a better human, or just more consistent with the things you say matter — this episode will hit home 🎧🔥

On this week’s Better By Next Week podcast 🎙️ Tim and Ollie sit down with Brady Nankervis to unpack what happens when running becomes more than training, and starts shaping how you live, work, and help others 🌱

Brady shares the quiet shifts that slowly changed his direction, from life as a tradie to building purpose through running, nutrition, and mental-health support. We dive into career pivots, confidence, and what it really takes to step into work that aligns with who you’re becoming, not who you used to be.

The conversation goes deep into social media, pressure, and authenticity, including the moments that redefine what “hard” actually means when running meets real life. Brady opens up about DNFs, emotional finishes, long-distance suffering, and why asking for help can be a strength, not a weakness.

There’s plenty of practical gold for runners too. Simple nutrition habits, easy runs done right, mindset versus fuel, early-morning discipline, and lessons learned from everything from a first DNF to finishing UTA and tackling 30 marathons in 30 days 🏃‍♂️🔥

Honest, grounded, and full of perspective, this episode is for anyone chasing growth, purpose, and progress both on the run and beyond it.

On this week’s Better By Next Week podcast 🎙️ Tim and Ollie welcome two absolute weapons of Australian ultra running, Joel Sexton and Dave “Gatty” Gatt, into the greenhouse 🌱Joel burst onto the scene fast, going from 24-hour events to representing Australia in Backyard Ultras, while Gatty has become known for draining the well at brutal mountain races and delivering legendary King of the Hill performances ⛰️🔥

We rewind to where it all started, unpacking what first drew them to the suffering of ultras and how running reshaped their lives, identities, and perspectives.

From KOTH heroics and BYU chaos to near-DNFs, fear, doubt, stubbornness, and those mid-race “what am I doing” moments 😅This episode digs deep into the mental game. How to race when quitting feels close, how to stay present through long nights, rebuild confidence after bad races, and define success beyond podiums.

They also share practical gold for listeners, from underrated training elements to managing boredom, anxiety, and life balance.

Raw, honest, funny, and packed with lessons earned the hard way, this one’s for anyone chasing limits and learning what it really means to keep showing up. 💪🏽🔥

Fresh off completing 3500km in 83 days, an ultrarunner dad sets his sights on an even bigger goal - running for 100 hours at the Sydney Backyard Ultra.

In this episode, we break down what it actually takes to attempt something this extreme, especially off the back of one of the most demanding challenges imaginable. From the concept of a “recovery taper” to the reality of preparing a body that’s already been pushed to its limits, this is a deep dive into strategy, discipline, and risk.

We explore the fine balance between recovery and performance, the mental approach required to last 100 hours, and whether it’s even possible to go again so soon.

He explains:

◼️ What it takes to run for 100 hours at a Backyard Ultra.

◼️ How he’s approaching recovery after 3500km in 83 days.

◼️ The strategy behind a “recovery taper”.

◼️ The nutrition plan to sustain extreme endurance.

◼️ The mental preparation required to go that deep.

5x Guinness World Record holder Ethan Fleming is redefining what it means to push the limits - including becoming the only person in the world to pull a car for 100km.

In this episode, Ethan breaks down the mindset behind doing hard things and why raising the bar is central to who he is. From what he was like growing up, to building Hardcore Harry’s into a movement, this is a deep dive into discipline, identity, and purpose.

We explore what drives someone to seek out extreme challenges, the role of suffering in growth, and how Ethan has carved out his place in the endurance community.

Ethan explains:◼️ The mindset required to continuously push your limits.◼️ How his early life shaped his drive and identity.◼️ The story behind pulling a car for 100km.◼️ How Hardcore Harry’s was built from doing hard things.◼️ His purpose within the endurance community.

Listener Discounts: https://thegoatco.au CODE: BBNW for 15% off all products. https://www.tailwindnutrition.com.au/ CODE: Tim&Ollie for 15% off.

Ultrarunner and father takes on an extreme endurance challenge - running 1km on day one, adding 1km every day for 83 days.In this episode, he reveals what it really took.

From the early stages to the point where the challenge consumed his whole life, he opens up about the mental battles, the sacrifices made, and the fine line between quitting and continuing.Beyond the physical feat, this conversation goes deep - exploring discipline, identity, and the true cost of pushing your limits.

We also break down the practical side, including the gear, nutrition, and strategies that made it possible.

He explains:

◼️ How the challenge escalated from manageable to overwhelming.

◼️ The mental battle between stopping and pushing on.

◼️ The sacrifices made and impact on family life.

◼️ Lessons anyone can apply to their own goals.

◼️ The gear and nutrition behind 83 days of running.

Listener Discounts:

https://thegoatco.au CODE: BBNW for 15% off all products.

https://www.tailwindnutrition.com.au/ CODE: Tim&Ollie for 15% off.

Filmed live at the Sydney Backyard Ultra start line, this episode dives into what most runners get wrong about one of the toughest race formats in the world.

In this episode, we break down what it actually takes to succeed in a Backyard Ultra - beyond just fitness. From understanding the importance of staying present, to the mental discipline required to go loop after loop, this is a deep dive into strategy, mindset, and execution.

We’re joined by the race director, who shares the origins of the event and the brutal statistics behind who finishes and who doesn’t. Alongside that, the live stream commentator unpacks the emotion behind every runner’s story, and how those stories will be brought to life as the race unfolds.

The episode explains:

◼️ What runners misunderstand about the Backyard Ultra format.

◼️ The role of presence and staying in the moment.

◼️ The origins and statistics behind the race.

◼️ Practical strategies that actually matter on race day.

◼️ The emotion and stories behind every runner on the start line.

Fresh off winning the Sydney Backyard Ultra in 75 hours, race winner Tim Kacprzak, reveals what it really took to outlast every other runner and claim victory.

In this episode, we break down exactly how it was done. From the mindset of never once considering quitting, to the strategies that kept him moving hour after hour, this is a deep dive into endurance, resilience, and what separates those who stop from those who keep going.

We explore the powerful and sometimes dangerous dynamic between father and son - the pressure, belief, and shared obsession that drove this result. Alongside that, deeply personal layers are uncovered that have never been shared before, revealing what truly carried him through the hardest moments.

He explains:

◼️ How the Sydney Backyard Ultra was won in 75 hours.

◼️ Why quitting never entered the equation.

◼️ The father-son dynamic behind the performance.

◼️ The deeper emotional layers that fueled the win.

◼️ The controversial role of the race assist smoking cigarettes at the start line.

Sydney Backyard Ultra- Tims plan

https://we.tl/t-ZLwHH0m683O1iERm

A live interruption to the usual format.

Recorded on-site at the Melbourne Backyard Ultra, this episode unfolds in real time from within the race environment itself where endurance, fatigue, and emotion are all actively in motion.

Instead of a traditional studio conversation, we step directly into the event as it’s happening.

We’re joined by the race director who breaks down the origins, structure, and psychology of Backyard Ultras and what most people misunderstand about this format until they’re actually inside it.

Alongside him members of crews share behind-the-scenes insights into what really happens between laps the small decisions, the silent breakdowns, and the strategies that never make it onto the course.

We also hear from a former Australian Backyard Ultra representative unpacking what it takes to compete at the highest level of this unique endurance format.

And in a moment that captures the raw nature of the event a runner finishes a loop and immediately joins the conversation live still deep in race conditions, still mid-competition, still in it.

This isn’t a recap.

It’s the race as it unfolds.

We discuss:
◼️ What Backyard Ultras actually demand from runners and crews
◼️ The hidden psychology of lap-based endurance racing
◼️ How elite competitors manage time, fatigue, and survival
◼️ What most people never see between loops
◼️ Raw, live insight from someone actively still in the race

AI is changing coaching faster than ever but does that mean human coaches are being replaced, or simply forced to evolve?

In this episode, we break down the growing role of AI in coaching and explore where it genuinely adds value and where human experience, intuition, and connection still matter most.

We discuss both sides of the debate, making the case for AI-driven coaching tools while also unpacking the irreplaceable elements of human coaching that algorithms still struggle to replicate.

We explore the relationship between technology, performance, and decision-making and why the coaches and athletes who adapt fastest may have the biggest advantage moving forward.

Most importantly, we uncover practical ways coaches and athletes can stay ahead - using AI as a tool rather than viewing it as competition.

We talk about:

◼️ Whether AI is actually replacing coaches.

◼️ The strengths and weaknesses of AI coaching.

◼️ What human coaches still do better than technology.

◼️ How coaches and athletes can stay ahead of the game.

◼️ Practical tips for combining AI with human coaching.

◼️ Where coaching could be heading in the future.

This conversation isn’t about choosing sides - it’s about understanding where coaching is heading and how to adapt before everyone else does.

A conversation with Margie Hadley unpacking the mindset, resilience, and quiet persistence behind some of the most extreme performances in ultrarunning.

From backyard ultras to the Hardcore Harry’s Challenge, this episode explores what happens when runners push far beyond what most people believe is possible. But beneath the massive distances and race results is something deeper - the mental battles, community support, self-belief, and small decisions that keep people moving forward long after they want to stop.

Rather than glorifying suffering, this conversation looks at the psychology of endurance, the reality of fatigue, and why the people around you can completely change the outcome of a challenge.

We explore:

◼️ The reality of running day after day in the Hardcore Harry’s Challenge.

◼️ Why support and community matter so much in ultrarunning.

◼️ The mental battle of wanting to quit and choosing not to.

◼️ Women in backyard ultras and the challenges still present in the sport.

◼️ Training load, tapering, recovery, and adapting to extreme mileage.

◼️ The mindset behind chasing limits and seeing what the body can truly handle.

◼️ Why inspiring others can sometimes matter more than winning itself.This isn’t just a conversation about running further.It’s about discovering what happens when people refuse to stop.

A conversation unpacking the small things in running that quietly make the biggest difference.

In a sport obsessed with workouts, mileage, and race results, this episode shifts the focus to the overlooked habits that shape consistency, progress, recovery, and long-term performance.

From the tiny routines before sessions to the decisions no one notices, we break down the things that often separate steady improvement from stagnation.

Rather than focusing on one breakthrough workout or training hack, this episode explores the micro habits that compound over time and why the smallest details are often the ones that matter most.

We explore

◼️ The forgotten habits that quietly improve performance over time.

◼️ Small training decisions that can make or break consistency.

◼️ Recovery, preparation, and routines most runners overlook.

◼️ The psychology behind building habits that actually stick.

◼️ Why marginal gains matter more than most runners realise.

This isn’t about doing something extreme.

It’s about the small things repeated long enough to change everything.

A conversation recorded just days after one of the most remarkable Backyard Ultra debuts Australia has seen.

After running for 68 straight hours in his first ever Backyard Ultra, Brady Nankervis sits down to unpack the full reality of the event, the emotional breakdowns, the moments he wanted to quit, the people who kept him going, and the mental battle that slowly became bigger than the physical one.

Rather than just revisiting the result, this episode explores what actually happens to someone during four days of sleep deprivation, repetition, pressure, and isolation.

Brady explores:

◼️ The darkest moments of the race and wanting to quit for over 30 hours.

◼️ The emotional weight of not wanting to let his crew down.

◼️ Hallucinations, sleep deprivation, and the psychology of Backyard Ultras.

◼️ His full race setup, fuelling, caffeine and sleep strategy.

◼️ Why he believes he can eventually compete with the best in the world.

This isn’t a polished race recap.

It’s the raw emotional aftermath of someone discovering where their actual limit is.

What happens when pain, sacrifice, and suffering become so common that they stop feeling extraordinary?

In this episode, Tim and Ollie explore the idea of RUNFLATION - the phenomenon where the running community continually raises the standard of what's considered impressive, causing achievements that would once seem extraordinary to feel completely normal.

From 4am wake-ups and marathon training blocks to ultramarathons, injury management, and years of relentless consistency, we discuss how endurance athletes gradually normalise experiences that most people would consider incredibly difficult.

But as the bar keeps rising, an important question emerges:

Have runners become so mentally tough that they've lost the ability to recognise their own toughness?

We unpack how pain tolerance, resilience, discipline, and discomfort become part of everyday life for endurance athletes - and why constantly comparing ourselves to bigger goals, faster athletes, and longer races can make us forget just how far we've come.

They discuss:

◼️ How athletes normalise pain, discomfort, and suffering.

◼️ Why a 10km run can start to feel "easy".

◼️ The hidden downside of constantly raising the bar.

◼️ When mental toughness becomes so normal you stop noticing it.

◼️ The difference between resilience and obsession.

◼️ Why runners struggle to appreciate their own achievements.

◼️ How outside perspectives reveal what's actually extraordinary.

Running is often seen as a pursuit of progress - of discipline, growth, and becoming more.

But what happens when the cost of chasing that progress starts to quietly outweigh what it gives back?

In this episode, we step into the less visible side of running - the part that rarely gets talked about. The early mornings that turn into lifestyle shifts, the relationships that are stretched thin, and the constant negotiation between ambition and everything else life demands.

This isn’t a conversation about training perfection. It’s about the trade-offs that sit underneath it.

We break down the reality behind what it means to commit deeply to something physical and relentless, and the subtle point where dedication can start to blur into something harder to define.

And at the centre of it all is a question most runners avoid asking:

How much is this actually costing you?

We also reflect on:◼️ The emotional weight behind chasing performance◼️ Where discipline ends and obsession begins◼️ What running gives and what it quietly takes away◼️ The mental cost of always wanting to improve◼️ Whether the sacrifice is ever truly worth it

A race designed to break people.Inspired by the legendary Barkley Marathons, Unbreakable is one of the most demanding endurance events in Australia - a race where navigation, sleep deprivation, relentless terrain, and the constant possibility of failure combine to create an experience unlike almost anything else in running.

In this episode, they unpack their journey through Unbreakable, becoming one of the few runners to reach the finish line and experiencing firsthand what happens when an event strips away every comfort and forces someone to confront themselves.

Beyond the result, they explore the mental battles, mistakes, breakthroughs, and lessons that emerged throughout the race, and why events like Unbreakable reveal far more than physical fitness ever can.

They discuss:

◼️ What makes Unbreakable one of the toughest races in Australia.

◼️ How the race draws inspiration from the Barkley Marathons.

◼️ The mental challenges of navigating deep fatigue and uncertainty.

◼️ The moments where the race nearly fell apart.

◼️ Why success in these events is about far more than fitness.

◼️ What they learned about resilience, mindset, and suffering.

◼️ The reality of chasing goals where failure is often the expected outcome.

This isn't a story about winning a race.

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Performance Psychologist DANIEL DYMOND reveals how elite athletes master their minds, overcome choking under pressure, and turn discomfort into unstoppable performance.

Daniel Dymond is a leading performance psychologist and Head of Psychology at the Victorian Institute of Sport. With over 16 years of experience, he supports Olympians, Paralympians, Golf Australia athletes, AFL umpires, and high performers across sport, business, and medicine.

He also runs a private practice helping athletes and professionals build mental resilience.

In this deep-dive episode, he explains:

◼️ What high-performance sports psychologists actually do and why mindset beats state of mind every time.

◼️ How to build a better relationship with anxiety, self-doubt, and pain instead of trying to eliminate them.

◼️ Why choking under pressure is a behavior, not an emotion — and how to stop regressing to safety.

◼️ The power of competence over fleeting confidence, and how to stay connected to what matters when it hurts most.

◼️ Practical strategies for ultra runners and endurance athletes: handling nursery-rhyme thoughts in multi-day events, letting go of control, and training the mind to keep going when the body says stop.

◼️ Why self-belief comes from blood, sweat, and competence - not feelings.