Published by Liam Flanagan and Courtney Atkinson | Running and Marathon Tips
Running
Sports
Welcome to the ‘In the Beginning Podcast’ – where Liam Flanagan - Triple M Radio Host and Courtney Atkinson - Olympian & Red Bull Endurance Athlete have a yarn about all things running, fitness, and life. Whether you’re a seasoned runner or just starting out, have a listen for some real sports talk & a few laughs based all based around running . Recorded on the Gold Coast!
Who is genuinely the fittest person on Earth: Tadej Pogačar, Kilian Jornet, a CrossFit champion or someone else entirely? Courtney and Liam unpack Australia’s Commonwealth Games dominance, Dean Boxall’s extraordinary medal haul, Lockie Kennedy’s breakout performance and Sydney Marathon’s new AI mindset coach. There’s also run-club controversy in Bali, Courtney’s Running of the Bulls survival story, a proposal for $3,000 premium marathon toilets, Liam confronting his open-water fears and a huge City2Surf broadcasting announcement to finish. Subscribe and join the In the Beginning family for more Australian running, endurance sport and the occasional completely unhinged scheme. Follow the podcast on Instagram @inthebeginningpodcast Courtney on Strava Liam on Strava
Courtney and Liam are back covering the strange space after a major race — when the finish line is gone, motivation dips and it’s time to find the next target. They unpack the simple five-minute rule for getting yourself out the door, debate whether ASICS has officially overtaken Nike, and ask whether wearing event merchandise after race weekend is acceptable behaviour. Plus, the Tour de France’s controversial 2am drug test, Courtney’s unforgettable drug-testing experience inside a moving train toilet, the story and storytelling behind a historic mile performance, Commonwealth Games noise and the latest Clydesdale running challenge. Follow the podcast on Instagram @inthebeginningpodcast Courtney on Strava Liam on Strava
Courtney's had enough of blokes walking around town in Alphaflys, and it kicks off a proper deep dive — from a Runners World piece on desexualising athletics broadcasts, to Nike ACG's slushy-machine aid station truck, to a full stats rabbit hole across soccer, AFL and NRL fitness tests. Then it's a full Gold Coast Marathon wrap: run club flag culture, the Official Unofficial account calling out dodgy Strava times, a blind runner's finish line moment, and the birth of a new ITB tradition — "In The Beginning Rules Apply." Plus Liam's new post-Miler goal and early guesses at Courtney's next marathon. Follow the podcast on Instagram @inthebeginningpodcast Courtney on Strava Liam on Strava
The Gold Coast Marathon is done, the legs are cooked, and Courtney is already quietly looking towards another marathon in November. This week, Liam and Courtney unpack what proper marathon recovery should actually look like — from the science of damaged muscles and suppressed immunity to Michael Shelley’s far simpler philosophy: go on holiday, have a beer and let the brain switch off. They also reflect on a huge Gold Coast weekend, the messages from runners who used the podcast to get to the start line, Haftu Strintzos’ record-breaking run, why Australia might be in a golden generation of distance running, and why our best athletes still need bigger stories and personalities around them. Plus: is Gold Coast now officially Australia’s fastest marathon, what identity should Melbourne own, the rise of matching run-club outfits, a new capture-the-flag race concept, Tour de France chat, and the dream runners Liam and Courtney want on the podcast next. Follow the podcast on Instagram @inthebeginningpodcast Courtney on Strava Liam on Strava
The 2026 Gold Coast Marathon Series has crossed the finish line. Courtney is officially a marathon finisher, stopping the clock in 2:42:10 in his first proper race marathon. But this is not a victory-lap episode. It is the full, honest breakdown of the experiment: the conservative start, the 28km stitch, the legs that faded from 35km, the nutrition that worked, the training volume that did not quite stack up, and the one major thing Courtney would change next time. Liam and Courtney also unpack a massive weekend for the ASICS Gold Coast Marathon, with records falling, crowds building, Broadbeach and Miami pumping, and the race cementing itself as Australia’s place to run fast. Most importantly, they land on the lesson every marathoner eventually learns: training doesn’t lie. The first marathon is done. The next one is already being plotted. Follow the podcast on Instagram @inthebeginningpodcast Courtney on Strava Liam on Strava
It's Gold Coast Marathon eve and Courtney's quietly walking back his pace targets — head-to-toe black, poppers prepped, and a new plan to cruise rather than chase. The boys break down the elite fields, debate whether run-club flags are peak cringe or peak belonging (the answer surprises them), and dig into why Chinese shoe brands like Li-Ning are about to disrupt running the way they disrupted cars: on price. Plus Cam Myers' 1500 record, the Commonwealth Games mile swap, the "which sport scares you most" ranking, and a packed listener mailbag heading into race day. Find Courtney on course if you can spot him. Follow the podcast on Instagram @inthebeginningpodcast Courtney on Strava Liam on Strava
One week. That's all that's left to Gold Coast Marathon. Courtney is officially into taper mode ahead of his first marathon, and Liam finally puts a prediction on the table. But should marathon runners even be obsessed with finishing times? The boys dive into what has changed most in running over the last decade, why modern shoes have completely changed the sport, why "finding your race" matters more than chasing a number, plus listener questions, Nike's new gear, shark sightings, the future of HYDROX, and plenty more. With the Gold Coast Marathon just days away, this is the final honest check-in before race day. Follow the podcast on Instagram @inthebeginningpodcast Courtney on Strava Liam on Strava
Two weeks to go. With Courtney heading away on holidays, this week's Gold Coast Marathon Series is a little different. Instead of the usual chat with Liam, Courtney jumps behind the microphone solo while driving back from his final marathon session to take you inside his final major marathon workout before race day. From a 30km marathon session with the crew to pacing battles with Tim Rigby, nutrition experiments, caffeine strategy, heart rate lessons and the biggest learnings from "The Experiment", this is an honest look inside the final stages of marathon preparation. If you're racing the Gold Coast Marathon, Half Marathon, 10km or 5km, there's plenty here to help you navigate the taper. In this episode: The final 30km marathon session Why training with mates makes running easier Courtney's race-day nutrition plan Heart rate vs pace vs feel The biggest lessons from "The Experiment" Why there's no magic pill two weeks before race day Good luck to everyone lining up on the Gold Coast—we'll see you on the start line.
Cape Town joins the World Marathon Majors, Sydney gets shuffled down the calendar, and suddenly the running world is staring at nine majors instead of six. With the Gold Coast Marathon now just weeks away, Liam and Courtney dive into the changing marathon landscape, training realities, race-day decisions, headphone debates, city-vs-city marathon rivalries, and whether the running boom is still climbing. Plus, Courtney reflects on life away from structured training, Liam gets serious about marathon preparation, and the boys unpack some listener ideas that could make race day even more interesting. Follow the podcast on Instagram @inthebeginningpodcast Courtney on Strava Liam on Strava
With just two and a half weeks until the Gold Coast Marathon , the countdown is officially on. Courtney breaks down his biggest marathon session of the block - you can find it here on STRAVA A 28km workout, what the data says about his fitness, and why travel, poor sleep and questionable nutrition are making this marathon build anything but textbook. Liam puts him on the spot about goal pace, race-day expectations and whether a 2:37 marathon is really on the cards. The boys also chat tapering, trusting the process, Strava misconceptions, and the reality of balancing marathon training with work, travel and life. If you're lining up for the ASICS Gold Coast Marathon, Half Marathon or Southern Cross University 10km, this is the perfect reality check as race day rapidly approaches. Follow the podcast on Instagram @inthebeginningpodcast Courtney on Strava Liam on Strava
The boys are back and counting down to the Gold Coast Marathon. Courtney has been feeding 14 years of Strava data into AI to see what it thinks he's capable of running on the Gold Coast. The results? Surprisingly accurate on his injury history… and wildly wrong on his marathon prediction. Meanwhile, Liam accidentally finds himself making national news after pitching a bizarre solution to the Logies hosting dilemma, proving once again that "Liam's Schemes" might be Australia's most dangerous think tank. They also dive into: Whether AI can actually coach runners Courtney's marathon confidence heading into Gold Coast The dangers of blindly trusting training algorithms Kids and endurance sport — how much is too much? The role of parents vs coaches in youth sport Another edition of Liam's Schemes Why some ideas are worth millions… if Liam would stop giving them away for free Plus plenty of laughs, running chat and countdown nerves as marathon season gets real. Follow the podcast on Instagram @inthebeginningpodcast Courtney on Strava Liam on Strava
Three and a half weeks out from the Gold Coast Marathon and the boys take the podcast on the road to the Southern Cross University Exercise Science Lab. Courtney feels right at home amongst the VO₂ testing gear, altitude bikes and sports science equipment as he reconnects with one of his first sports scientists from over 25 years ago. Alongside Dr Luke Del Vecchio, the conversation dives into the science behind endurance performance, strength training for runners, emerging sports technology and why a little time in the gym might be the missing ingredient in your marathon prep. The trio explore how everyday runners can benefit from the same principles used by elite athletes, discuss the role of exercise physiologists and unpack some of the fascinating technology shaping the future of endurance sport. From VO₂ max testing to wearable technology, this episode is packed with practical insights for runners chasing their next breakthrough. If you're racing Gold Coast Marathon weekend, Southern Cross University will also be bringing its Recovery Hub to the finish precinct, with exercise science, osteopathy, naturopathy and allied health support available to help runners recover after their event. Plus, learn more about the university's Exercise Science and Exercise Physiology programs and upcoming Open Day at the Gold Coast campus - https://www.scu.edu.au/open-day/ Whether you're chasing a PB, tackling your first marathon or simply fascinated by the science of human performance, this is your final science-backed tune-up before race day. Follow the podcast on Instagram @inthebeginningpodcast Courtney on Strava Liam on Strava
Red Bull Race The Sun is done — and Courtney is running on fumes, half an hour of sleep and one very useful chainsaw. This week on In The Beginning , Courtney breaks down the madness of directing one of Australia’s most unique endurance events: fallen trees, flooded roads, teams chasing sunrise, one team beating the sun by just 16 minutes, and another missing it by only four. Liam and Courtney also dive into the new wave of running events, treadmill “ultras”, the Guardians League surf racing concept, shoe brand battles at marathons, sporting fashion, Liam’s post-ultra knee reality check, and Courtney’s Gold Coast Marathon experiment as race day gets close. From trail nerds to HYROX crews, gym runners, influencers and everyday runners, this episode lands on one big point: running has room for everyone. Follow the podcast on Instagram @inthebeginningpodcast Courtney on Strava Liam on Strava
With just over four weeks to go until the Gold Coast Marathon, Benita Willis from Lace Up Running is back to bring some calm, clarity and hard-earned marathon wisdom. Courtney opens up on his “every second day” marathon experiment, the long runs he’s finally banked, the shoes he’s chosen and the pace he’s thinking about for race day. Benita talks recovery after marathons, why recreational runners still need a proper break, how to handle the half-marathon/full-marathon double, and why conservative pacing might be the smartest move of all. There’s also chat about Lindsay Flanagan returning to the Gold Coast, super shoes, race-day recovery, carb loading, Courtney’s Nike Alphafly debut, and the eternal battle between running smart and listening to the idiot yelling “go faster” from the fence. Follow the podcast on Instagram @inthebeginningpodcast Courtney on Strava Liam on Strava
Courtney is stressed, Liam is chirpy, and Episode 88 lands right in the middle of a massive endurance week. We dive into the chaos behind Red Bull Race The Sun, the weather worries, Gold Coast Marathon chat, Andy Buchanan feedback, Liam’s post-UTA reflections, and the countdown to Courtney’s first race marathon. Big week, big rain, big pod. Follow the podcast on Instagram @inthebeginningpodcast Courtney on Strava Liam on Strava
Half marathoners — this one is for you. Andy Buchanan is back on In The Beginning — and this time we’re going straight to the top. The fastest Australian marathoner ever joins Courtney ahead of the Gold Coast Marathon weekend to talk all things half marathon, marathon training, race-day pacing, super shoes, his YouTube journey, and why the half marathon is a completely different beast to the full. Andy explains why marathon training can feel “chill” compared to the brutal intensity of half marathon sessions, shares his key marathon workouts, gives practical advice for everyday runners, and reveals why he’s heading back to the Gold Coast hoping to run even faster than last year’s course record. Follow Andy on Youtube Follow the podcast on Instagram @inthebeginningpodcast Courtney on Strava Liam on Strava
Liam is back from the 100 miler and learning the fine art of actually resting, while Courtney’s Gold Coast Marathon experiment hits the six-weeks-to-go mark. The boys talk marathon goals, heart-rate reality checks, trail shoes, the running boom, London Marathon’s two-day idea, race-day filming etiquette, fake bibs, and why the Gold Coast Marathon might need a baby blue “first marathon” bib for Courtney. Follow the podcast on Instagram @inthebeginningpodcast Courtney on Strava Liam on Strava
Liam Flanagan is officially a miler finisher. Fresh off 161km through the Blue Mountains, Liam sits down with Courtney to unpack the full UTA miler experience — the brutal lows, the hallucinations, the knee that stopped working, the wife who refused to let him quit, the crew that saved him, and the moment it stopped being about time and became purely about finishing. A huge episode on endurance, friendship, ego, support crews, suffering, and why sometimes the best stories come from the deepest holes. Follow the podcast on Instagram @inthebeginningpodcast Courtney on Strava Liam on Strava
It’s race week for Liam’s UTA 100 miler in the Blue Mountains. The training is done, the mandatory gear is checked, Nick is locked in as crew, and now the hardest part might be waiting for the start line. Courtney and Liam talk race-week impatience, the reality behind ultra prep, poles, pacing, family priorities, community support and the mental trick of “chunking” 160km into people and moments. Plus, Courtney recaps Wings for Life, the boys dive into Adidas v Nike marketing wars, Liam unveils another running scheme, and the In The Beginning family sends Liam into the Blue Mountains with plenty of love. Follow the podcast on Instagram @inthebeginningpodcast Courtney on Strava Liam on Strava
Former elite Ironwoman Allie Lyndon joins the Gold Coast Marathon Series with one seriously interesting story. After years in surf lifesaving — including chasing the Nutri-Grain Ironwoman Series, racing the Coolangatta Gold, and building a huge endurance engine — Allie is now all in on running. She’s a mum of two, juggling training around family life, shift work, a cleaning business, and the chaos of everyday life, but she’s also aiming very high. After winning the T100 Gold Coast 10km and running 1:18 for the half, Allie is now preparing for her first Gold Coast Marathon with a goal of going sub-2:35. And she’s not afraid to say the big stuff out loud: LA 2028 and Brisbane 2032 are not off the table. In this episode, Courtney and Liam chat with Allie about: Her surf lifesaving and Ironwoman background Choosing surf over running as a junior Returning to sport after two C-sections Why running became her outlet from motherhood Training around two young kids and a firefighter husband The reality of marathon prep, nutrition, strength work and missed sessions Why she’s learning to stay in her lane and stop chasing people in training The dream of seeing how far this running journey can go A brilliant chat about ambition, family, endurance, and why it’s still okay to chase something for yourself. Keep up with Allie on Instagram Follow the podcast on Instagram @inthebeginningpodcast Courtney on Strava Liam on Strava
