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Published by RunNowCryLater
Run Now Cry Later is a weekly running podcast hosted by two mates chasing sub-2:50 marathons and figuring it out as they go. Zac (Melbourne architect, marathon runner, gets emotional about running fast and trying really hard) and Rin (Brisbane accountant, gifted hybrid athlete but cursed by injury and pushing his body to the limit) cover real training weeks, honest race recaps, and the kind of running conversation you'd have on a long run with a friend who actually knows what they're talking about. New episodes every week covering marathon training, half marathon racing, injury management, running gear reviews, and the psychological side of endurance sport — from taper crazies to race day nerves to what happens when your foot gives out four weeks before your A-race. No elite credentials. No fluff. Just two runners who love the sport, do the kilometres, and aren't afraid to cry about it. Follow so you don't miss the Gold Coast and Brighton Beach race reports — and everything in between. Follow ig @runnowcrylaterpod
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What should and shouldn't go on Strava? Rin has opinions, and a list. Walks, indoor cycling, futsal, stride only sessions, and the one mowing activity Zac posted in 2021 that he's never going to live down. Hey you go live your life how you want to, but Zac wants excitement on his Strava feed. The cadence deep dive this week starts with Lachie Kennedy's 292 steps per minute at the Commonwealth Games — versus Usain Bolt's 256 — and what that gap tells us about different body types optimising differently. Practical takeaways for marathon runners on what cadence is, whether you should try to change it, and how posterior chain engagement affects leg turnover. Blake Lindwall wins the Brighton Queensland 5K Running Festival outright, taking the last Lindwall family distance record Rin had left in the mid-to-long range. The scoreboard now reads Blake: everything, Rin: the 400m and the mile. Rin responds by doing 2.5 hours on the bike watching the cricket. Zac's big pre-Brighton marathon long run goes sideways — 340 metres of elevation, a walk break at kilometre 22, and protein shakes in both hands for the final stretch. Lower back tightens up for the week. Two weeks out from Brighton Beach and now to decide whether to run for a time or run to feel? Also: the moon boot is finally off, Rin walks for 3000m! Plus underrated training moments, the stretching tolerance conspiracy theory, and why Zac will never throw a baby out with the bathwater. Coach Robert Graham - https://www.instagram.com/reel/DblvbJTomIM/?utm_source=ig_web_copy_link&igsh=MzRlODBiNWFlZA==&igsi=MzRlODBiNWFlZA==
Last week Zac promised a cold shower. He delivered — 7 degrees, Melbourne winter, apartment barely above freezing. Full debrief including the fumbled body wash lid, the Gladiator quote, and why he's never doing it again. This week's deep dive is caffeine: how it actually works (it's not energy, it's adenosine blocking), why endurance is where it helps most, the 3 to 6 milligrams per kilo sweet spot, half-life timing for marathon vs half marathon, fat oxidisation as a bonus benefit, and why Mo Farah needed two espressos before London 2012. Zac has also done the full nutrition maths for Brighton Beach — 214 grams of carbs, 380mg sodium, and a caffeine strategy timed to the minute. Also this week: the Advanced Marathoning dynamic warm-up routine (six exercises, included in the description below), Rin's week 6 of cross-training with training load trending back up, Yaso Workout returns, Andy Buchanan wins City2Surf at 2:51 pace on a hilly course, and the discovery that Rin has held the 400m Strava segment record at Zammit Oval since 2020. The challenge is open. Dynamic Warm-Up (from Advanced Marathoning — Pete Pfitzinger & Scott Douglas) Cat Cow — 6 reps Leg Swings — 12 per leg Side Swings — 12 per leg Side Lunges — 6 per side, hold for several seconds Walking Knee Hugs — 8 per leg Side Skips — 12 in each direction Myrtl Routine (banded hip/glute prehab): steelcityendurance.com/wp-content/uploads/2015/12/myrtl_routine.pdf
Australia's track golden era is in full swing — 12 golds at the Commonwealth Games, beating Jamaica, a Rose Davies double, Lockie Kennedy's 9.85 in the rain, and a women's mile clean sweep. Zac and Rin break down the highlights and ask what elite athletes actually think about differently to the rest of us. The answer, it turns out, might be cold showers. Rin did nothing but cold showers for 10 months in 2017 — morning and night — and credits it as the moment his mindset shifted permanently. Zac commits to trying one tomorrow morning in Melbourne winter and promises to report back. Training wise: Rin's boot comes off in one week, his cycling is getting very good, and he's hinting at a new goal post-recovery that isn't marathon distance. Zac battles through a 30km long run into a full headwind 15 kilometres from home — still sick, four weeks out from Brighton Beach, wondering if the sub-3 is still possible. Also: listener questions on heart rate, parkrun course shapes, and the out and back vs loop debate. Plus the story of how Zac ended up running regionals in shoes two sizes too big.
Dave and Katelyn join the pod to debrief the Guzzler — Mount Cootha's beloved trail running event — and between them they covered the Big Sipper 21K and the Glass Half Full 50K. Dave is now officially an ultramarathoner. Katelyn finished in 3:13 with a rolled-ankle pacer for company. Neither of them really trained as much as they planned. They talk through what makes trail running different — the community, the hills you genuinely cannot fake your fitness on, the mandatory snakebite kit, the Coca-Cola at aid stations, and what it actually feels like to see Kokoda at the 18K mark when your legs are already cooked. Plus their history of running up Mount Wellington in Hobart, how CrossFit became a love story, and why Bunyaville parkrun is either a fun challenge or borderline torture depending on who you ask. Also: Zac's week of questionable dinners (Milo cereal with water, five crackers, a broccoli smoothie), a mini intervention from the whole group, a 2am migraine that nearly sent him to hospital, and a small but significant piece of personal news dropped entirely in passing. Rin ticks up his training load by watching Commonwealth Games swimming and letting the gold medals do the cardio work. Next up: the Melbourne Half Marathon. Ultra Dave is taking a step down from his Ultra nickname to join Katelyn in the half marathon. Links Follow along: @runnowcrylater on Instagram Zac on Strava: https://www.strava.com/athletes/zacharybradford Ryan on YouTube: https://www.youtube.com/@Rinfitgym Ryan on Strava: https://www.strava.com/athletes/ryan_lindwall Ryan on Instagram: http://instagram.com/rinfitwall Ryan on TikTok: http://tiktok.com/@rinfit62
*Apologies for the audio echo/troubles, I think most of it is fixed now, but Zac will be less eager to lean close to the mic next week* Rin gets his sports doctor verdict: a low-grade stress fracture in an unusual spot, a tendon strain, and a surprisingly optimistic timeline — moon boot for four more weeks, then a gradual return to running by the 12 to 16 week mark, with the GC 50 potentially back on the cards for to join Tarran in the half. Zac gets his three-month body scan and somehow manages to be both fitter and apparently three years older, six percent fatter, and three kilos lighter in muscle than he was before his marathon training block. Body scan or body SCAM? Also this week: bone conduction vs noise cancelling, one earbud in vs both, what happens when they die mid-marathon, Zac's first run back after the flu — clunky, rainy, and necessary — and a 24K long run via Melbourne's Up There Athletics shop run and an egg muffin at the finish. Plus Tarran runs her third-fastest 10K at Jetty to Jetty without even trying, and next week Dave and Katelyn come on to talk the Guzzler 50K. And in the final minutes — a hypothetical and definitely not currently relevant question — how many dates before you tell someone you have a running podcast? Follow along: @runnowcrylater on Instagram Zac on Strava: https://www.strava.com/athletes/zacharybradford Ryan on YouTube: https://www.youtube.com/@Rinfitgym Ryan on Strava: https://www.strava.com/athletes/ryan_lindwall Ryan on Instagram: http://instagram.com/rinfitwall Ryan on TikTok: http://tiktok.com/@rinfit62
Rin is two weeks into the moon boot and starting to feel it physically and mentally. Losing the Lindwall family marathon record to his brother, watching from the sidelines at Gold Coast, a Monster can getting stuck in a vending machine. The losses are stacking up. This week he opens up about what injury actually does to your sense of purpose, the voice that says "am I too old for this now?" and how he's staying in the fight through cross-training while waiting on his sports doctor appointment. Zac meanwhile got through Gold Coast in one piece — then got floored by the flu for most of the week. They dig into post-race blues, external validation, and why their emotional responses to racing are almost complete opposites. Plus a genuinely useful breakdown of aqua running as a cross-training tool for stress fracture recovery, bone density, plyometric progressions, and what a sustainable marathon build actually looks like compared to one that works until it doesn't. An unstructured and honest freestyle episode. Follow along: @runnowcrylater on Instagram Zac on Strava: https://www.strava.com/athletes/zacharybradford Ryan on YouTube: https://www.youtube.com/@Rinfitgym Ryan on Strava: https://www.strava.com/athletes/ryan_lindwall Ryan on Instagram: http://instagram.com/rinfitwall Ryan on TikTok: http://tiktok.com/@rinfit62
A special episode. Zac and Rin are joined by Tarran and Mitch to recap Gold Coast Marathon Weekend — and there's plenty to cover. Tarran runs her first official half marathon and smashes her PB by 13 minutes, closing with sub-5 minute pace and a 10K PB buried inside the second half. Mitch, testing the nothing new on race day philosophy with brand new Alpha Flys (straight out of the box, never touched the ground), pulls out a 1:28 when work has been trying to take over his life. Zac runs 1:27:41 with his fastest 5K of the year to close the half. And Rin — officially diagnosed with a stress fracture in his second metatarsal — runs zero kilometres and cheers everyone else home from the sidelines in a moon boot. Also this week: recapping our Saturday afternoon chat with Andy Buchanan, Australian marathon record holder, who sat with a room full of regular runners and talked about patience, vulnerability, bad race days, and why running is one of the only sports where everyday people and elites share the exact same start line. He also had some direct advice for Rin on the stress fracture — advice that starts with blood work. Plus the Lindwall family marathon record has officially changed hands. Thanks to Good Good Running for hosting Andy and inviting regular runners like us! Listen to Andy here - https://open.spotify.com/episode/1zXpuEM3t6xluRgnewEP1p?si=6c0upzdUS5meIHMik-1JgQ&utm_source=copy-link Follow along: @runnowcrylater on Instagram Zac on Strava: https://www.strava.com/athletes/zacharybradford Ryan on YouTube: https://www.youtube.com/@Rinfitgym Ryan on Strava: https://www.strava.com/athletes/ryan_lindwall Ryan on Instagram: http://instagram.com/rinfitwall Ryan on TikTok: http://tiktok.com/@rinfit62
Everything we know about Gold Coast Marathon Weekend — expo tips, course breakdowns, spectating strategy, and our race plans! Zac and Rin have been going four years running and they've made the mistakes so you might not have to. Zac's plan: sub-20 5K time trial in the bank which has set the pace for his half mara targeting sub 1:30, new ASICS Metaspeed Sky fresh out of the box for the race. Rin's plan: still waiting on MRI results with race start just days away, managing a mystery foot injury through three weeks of reduced training — and now a bout of flu on top of it. He’ll do whatever he can to get to the start line and maybe try and breach the sub 3 barrier for the second time. Also this week: why Rob de Castella's pre-race speech hits every time, the chaos of the Gold Coast light rail on race morning, Rin's brother's terrifying 150mg approach, and a road trip song that doubles as a race-week theme song. Tune in next week for the full race reports.
What's actually the hardest race distance? Zac says marathon, Rin makes a surprising case for the 10K — and the 400m gets disqualified for not being "real" endurance running. Plus a full breakdown of tapering: what it does physiologically, why "taper crazies" hit some runners and not others, and why testing your fitness in taper week is "setting fire to the barn." The headline story is Rin's foot. Scans rule out the worst-case scenarios but can't yet rule out a stress fracture — leaving him stuck managing pain, padding his shoes, and weighing up an MRI with two weeks until Gold Coast. Meanwhile Zac runs his last big long run before taper — 34km in the cold and rain, four high-carb gels that didn't sit well, and a hip flexor that wouldn't quit. Plus a new Rin Rant (target: roadworks), a Coros redemption arc, and the eternal question — does running in the rain make you feel like the main character in a movie? Follow along: @runnowcrylater on Instagram Zac on Strava: https://www.strava.com/athletes/zacharybradford Ryan on YouTube: https://www.youtube.com/@Rinfitgym Ryan on Strava: https://www.strava.com/athletes/ryan_lindwall Ryan on Instagram: http://instagram.com/rinfitwall Ryan on TikTok: http://tiktok.com/@rinfit62
Is sweating a superpower or a liability for marathon runners? Zac and Rin break down sweat evaporation, electrolyte loading, and why heavy sweaters might actually have an edge — timed perfectly with Gold Coast on the horizon. Also this week: a Coros software update bricking watches, the online firestorm following Gout Gout's underwhelming Diamond League debut, and the debut of a new segment — The Rin Rant (90 seconds, no holding back, this week's target: Queensland Rail). But the real story is Rin's foot. Days after his Mackay PB, a mysterious forefoot pain throws his Gold Coast build into question. Zac brings the actual science on deload weeks and fitness retention to talk him off the ledge. Plus Zac's deload recap, a Puma Deviate Nitro shoe test that didn't go as hoped, and Gold Coast logistics. ASK US SOMETHING: @runnowcrylater on Instagram: https://www.instagram.com/runnowcrylaterpod?igsh=MTMyeXpla21yaG42Yw%3D%3D&utm_source=qr Zac on Strava: https://www.strava.com/athletes/zacharybradford Ryan on YouTube: https://www.youtube.com/@Rinfitgym Ryan on Strava: https://www.strava.com/athletes/ryan_lindwall Ryan on Instagram: http://instagram.com/rinfitwall Ryan on TikTok: http://tiktok.com/@rinfit62
Rin's back from Mackay — and so is the PB. A one-minute personal best at the BHP Mackay Marina Half Marathon, finishing 18th male out of 850+ runners, despite a dodgy ankle, tiny water cups, a wrong turn at 19km, and 23,000 steps the day before. Full debrief, race rating, and a post-race massage that did not go as planned. Zac joins an athletics club for the first time, runs 6x1km track intervals faster than anything he's run all year, and survives a 32km long run fuelled by a banana strapped to his belt and three rows of Kit Kat. Also: a guy drops a Smith machine at the gym and quietly packs his bag. Plus the Coros Pace 4 first impressions, the race singlet debate, and an Uber driver named Andy who accidentally became the spiritual anchor of the episode. "We all get tired — but who cares, you can get past it." Follow along: Run Now, Cry Later Instagram: https://www.instagram.com/runnowcrylaterpod?igsh=MTMyeXpla21yaG42Yw%3D%3D&utm_source=qr Zac on Strava: https://www.strava.com/athletes/zacharybradford Ryan on YouTube: https://www.youtube.com/@Rinfitgym Ryan on Strava: https://www.strava.com/athletes/ryan_lindwall Ryan on Instagram: http://instagram.com/rinfitwall Ryan on TikTok: http://tiktok.com/@rinfit62
Two 2:59 marathoners talk race weight — the numbers, the tradeoffs, and why chasing it can become dangerous. Zac walks through his marathon shortlist (Sydney no bueno, Coffs Harbour not AIMS certified, Brighton Beach five minutes from his door — easy decision). Rin breaks down his Mackay Marina Half Marathon prep: pacing strategy, a shoe dilemma, and a Coros Pace 4 held hostage by Australia Post. Training recaps bring the goods: Rin smashes a tempo session from last year — still recovering from gastro, 11 weeks back from an 8-month injury. Zac runs 34km along the Brighton course, negative splits it into a headwind, and signs up for the marathon the moment he finishes. Also: Pilates ball chaos, an Excel spreadsheet running brain, and what it means to post "come at me" on Strava. Floberg’s Boston Race Vid - https://youtu.be/MHWQqNBhzl4?si=ljliw44s_KXq1WkM Life in Stride ft. Sara Hall - https://open.spotify.com/episode/2T85UcAsE9ldqQGRCiP8lQ?si=1e40228317e84b71 Follow along: Run Now, Cry Later Instagram: https://www.instagram.com/runnowcrylaterpod?igsh=MTMyeXpla21yaG42Yw%3D%3D&utm_source=qr Zac on Strava: https://www.strava.com/athletes/zacharybradford Ryan on YouTube: https://www.youtube.com/@Rinfitgym Ryan on Strava: https://www.strava.com/athletes/ryan_lindwall Ryan on Instagram: http://instagram.com/rinfitwall Ryan on TikTok: http://tiktok.com/@rinfit62
This week, Ryan takes us through his Noosa 10km race weekend — from race prep, pacing plans and crowded corrals to battling the conditions and trying to hold it together deep into the run. The final result? You’ll have to listen to find out. We also answer a listener question from Tyler: what’s the best way to start running? We talk run-walk strategies, finding your “why”, beginner mistakes, parkrun, training plans, and building consistency without getting injured. Plus: Zach’s Gold Coast Half Marathon build update Sauna recovery and post-run heart rate science Strength training for runners Core work, hip flexors & injury prevention Happy tears & sad tears of the week Follow along: Run Now, Cry Later Instagram: https://www.instagram.com/runnowcrylaterpod?igsh=MTMyeXpla21yaG42Yw%3D%3D&utm_source=qr Email: runnowcrylaterpod@gmail.com Zac on Strava: https://www.strava.com/athletes/zacharybradford Ryan on YouTube: https://www.youtube.com/@Rinfitgym Ryan on Strava: https://www.strava.com/athletes/ryan_lindwall Ryan on Instagram: http://instagram.com/rinfitwall Ryan on TikTok: http://tiktok.com/@rinfit62
We're back. Episode 2 opens with the Question of the Week — which miserable weather would you choose for a 10km race? Pouring rain in carbon shoes, 30-degree humidity, a full headwind, or frozen legs with no warmup? From there: Zac's shop run brand deal fantasy, a Brisbane catch-up, Rin's Gold Coast video drop, and a full training week — including Zac's biggest volume week since July 2024 at 57km. Then a full Noosa 10km preview: course, race strategy, pacing, shoe selection, morning routine, and pre-race nutrition. Plus our Cries of the Week. Topics covered: 10km race strategy, Noosa Marathon Festival, parkrun, tempo running, race day nutrition, carbon plate shoes, marathon training, Brisbane running, Gold Coast running. Follow along: Run Now, Cry Later Instagram: https://www.instagram.com/runnowcrylaterpod?igsh=MTMyeXpla21yaG42Yw%3D%3D&utm_source=qr Email: runnowcrylaterpod@gmail.com Zac on Strava: https://www.strava.com/athletes/zacharybradford Ryan on YouTube: https://www.youtube.com/@Rinfitgym Ryan on Strava: https://www.strava.com/athletes/ryan_lindwall Ryan on Instagram: http://instagram.com/rinfitwall Ryan on TikTok: http://tiktok.com/@rinfit62
Run Now, Cry Later is here. In our first episode, Zac and Ryan introduce themselves, explain the name, and get into what's actually been going on in life lately, including a big Melbourne move and everything that comes with it. We cover our running backgrounds, lay out our goals for 2026 (Gold Coast Marathon, Brighton Beach Marathon, and some ambitious time targets), and reveal what might be the best gym in Australia. Plus: the Question of the Week, a weekly training report, and our first ever Cry of the Week. Topics covered: marathon training, half marathon goals, Melbourne running, Brisbane Running, parkrun, reformer pilates for runners, recovery, running shoes, and what it actually takes to chase a PB. Follow along: Run Now, Cry Later Instagram: https://www.instagram.com/runnowcrylaterpod?igsh=MTMyeXpla21yaG42Yw%3D%3D&utm_source=qr Zac on Strava: https://www.strava.com/athletes/zacharybradford Ryan on YouTube: https://www.youtube.com/@Rinfitgym Ryan on Strava: https://www.strava.com/athletes/ryan_lindwall Ryan on Instagram: http://instagram.com/rinfitwall Ryan on TikTok: http://tiktok.com/@rinfit62
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Observed September 18, 2026. Cached outside the daily freshness window; the positions keep the date they were taken on.
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