Ever struggled to stay consistent, whether it’s with running, habits, or even recording a podcast? In this episode of Your Running Coach with GMacSpurr, Coach G gets real about what consistency actually looks like - and why it doesn’t have to be perfect to count.
Using her own last-minute podcast recording as an example, Coach G explains how showing up imperfectly still moves you forward, and how small, honest actions build sustainable habits and confidence over time. She also shares practical reflection prompts to help you stay connected to your goals even when motivation is low, and explores why mindset shifts are often more important than sheer effort.
This episode is perfect for runners who want to redefine consistency, honour their capacity, and keep making progress without burning out.
Links:
- Learn to run online with the support of the Zero to 5K Run Club
- Re-write your running story with The Runner Identity Project
- If you like to listen to music on your run, grab your new fav running playlist here
- If you are guessing what to eat before, during & after your run then look no further - grab this 3-part running fuel series.
Let's stay in touch:
Follow @gmacspurrcoaching on Instagram
Join the Your Running Coach by GMacSpurr community and keep the conversation going
Today’s episode of Your Running Coach with GMacSpurr is a little different; it’s personal. Instead of lessons or coaching advice, Coach G opens up and shares her full running story from her first step to the ripple effect that changed her entire life.
It all started with a simple New Year’s resolution that turned into something far more powerful. After moving from Scotland to Canada in 2014, Coach G was ready to meet a new version of herself. Inspired by the runners she saw out in the Toronto cold — no matter the weather — she laced up her old sneakers, threw on her “non-gear” gear, and began what would become one of the most defining journeys of her life.
She takes you back to that first 5K, filled with nerves, self-doubt, and the feeling that she didn’t belong and shares the moment everything changed when she crossed the start line. That rush of confidence and belief in herself became the foundation for how she would approach every challenge afterward.
Through her honest storytelling, Coach G reminds listeners that you don’t need to be perfect to start. You just need the courage to show up, even when it’s uncomfortable.
This episode is a powerful reminder that one decision, one step, or one commitment can completely change your story, not just as a runner, but as a person.
Links:
- Learn to run online with the support of the Zero to 5K Run Club
- Re-write your running story with The Runner Identity Project
- If you like to listen to music on your run, grab your new fav running playlist here
- If you are guessing what to eat before, during & after your run then look no further - grab this 3-part running fuel series.
Let's stay in touch:
Follow @gmacspurrcoaching on Instagram
Join the Your Running Coach by GMacSpurr community and keep the conversation going
If you’ve ever caught yourself obsessing over your watch stats or feeling like every run has to “count,” this episode of Your Running Coach with GMacSpurr is your wake-up call. Coach G unpacks how perfectionism can quietly sneak into your running mindset, often disguised as ambition, drive, and goal setting. She explains why tying your worth as a runner to numbers - pace, distance, or progress charts - can actually drain your joy and shift your focus away from what really matters: how you feel and how you’re growing.
Coach G reminds listeners that progress is bigger than pace, and that your watch can’t measure everything, like your emotional load, energy levels, or the courage it took to show up that day. You’ll learn how to identify what’s sucking your energy out of your runs, how to spot perfectionist tendencies when they creep in, and how to celebrate micro-wins instead of chasing constant improvement.
In this episode, Coach G also walks through practical strategies to reframe perfectionist thinking, sharing how she personally reset her mindset by ditching her watch for a few runs and reconnecting with her love for running. As always, she closes with powerful journal prompts designed to help you explore balance, progress, and self-compassion on your own running journey.
Links:
- Learn to run online with the support of the Zero to 5K Run Club
- Re-write your running story with The Runner Identity Project
- If you like to listen to music on your run, grab your new fav running playlist here
- If you are guessing what to eat before, during & after your run then look no further - grab this 3-part running fuel series.
Let's stay in touch:
Follow @gmacspurrcoaching on Instagram
Join the Your Running Coach by GMacSpurr community and keep the conversation going
Every runner has experienced it - that run that just felt bad. But was it really? In this episode of Your Running Coach with GMacSpurr, Coach G helps you reframe the concept of a “bad run” and teaches you how to train your mind to see it differently. Often, our brains are quick to slap a negative label on an experience - even if the thing that “ruined” the run was something tiny and insignificant.
Coach G challenges you to get curious about what truly made the run feel bad, ask whether that thought is actually true, and consider how you’d respond if it were a friend’s run instead. By learning to separate fact from emotion and approaching your runs with a judgment-free, neutral perspective, you can reduce how often you view a run as “bad” in the first place.
This episode also dives into the importance of controlling what you can and letting go of what you can’t, like weather, routes, or other variables. With practical scenarios, mindset shifts, and reframing techniques, Coach G shows you how every run — even the tough ones — can become a learning opportunity and a stepping stone toward becoming a more resilient runner.
Links:
- Learn to run online with the support of the Zero to 5K Run Club
- Re-write your running story with The Runner Identity Project
- If you like to listen to music on your run, grab your new fav running playlist here
- If you are guessing what to eat before, during & after your run then look no further - grab this 3-part running fuel series.
Let's stay in touch:
Follow @gmacspurrcoaching on Instagram
Join the Your Running Coach by GMacSpurr community and keep the conversation going
In this episode of Your Running Coach with GMacSpurr, Coach G explores a side of running that doesn’t get talked about enough: the loneliness of long runs. We all imagine dreamy, cinematic miles filled with endorphins and flow but the reality is often different. Sometimes those long runs feel endless, quiet, and isolating, leaving you alone with nothing but your thoughts.
But here’s the good news: loneliness isn’t a problem to solve, it’s a mental training ground. Coach G shares how these moments can become powerful opportunities to build mental resilience, practice race-day strategies, and truly learn about yourself as a runner. She offers practical ways to reframe the experience like making friends with your thoughts, dedicating each kilometer to someone you love, and transforming mental monotony into purpose.
With personal stories, mindset shifts, and reflective journal prompts, this episode will help you embrace the solitude of the long run and use it to prepare for the real mental battles on race day.
Links:
- Learn to run online with the support of the Zero to 5K Run Club
- Re-write your running story with The Runner Identity Project
- If you like to listen to music on your run, grab your new fav running playlist here
- If you are guessing what to eat before, during & after your run then look no further - grab this 3-part running fuel series.
Let's stay in touch:
Follow @gmacspurrcoaching on Instagram
Join the Your Running Coach by GMacSpurr community and keep the conversation going
In this episode of Your Running Coach with GMacSpurr, Coach G dives into the power of visualization in running and why it’s more than just motivational fluff. Visualization taps into your brain chemistry, helping you mentally prepare and physically perform at your best. But here’s the catch: most runners are visualizing the wrong things.
Coach G explains the right and wrong ways to visualize the finish line, and why it can’t only be about race day glory, you need to focus on the details of the entire experience. She guides you through a practice visualization of the start line, showing how using your senses, creating mental “movie clips” of your future run, or even writing yourself a note can rewire your brain for success.
Along the way, she shares her own story of training for her first marathon and the role visualization played in her journey. With practical strategies and reflective journal prompts, this episode gives you the tools to add visualization into your training and get one step closer to crossing your own finish line.
Links:
- Learn to run online with the support of the Zero to 5K Run Club
- Re-write your running story with The Runner Identity Project
- If you like to listen to music on your run, grab your new fav running playlist here
- If you are guessing what to eat before, during & after your run then look no further - grab this 3-part running fuel series.
Let's stay in touch:
Follow @gmacspurrcoaching on Instagram
Join the Your Running Coach by GMacSpurr community and keep the conversation going
In this episode of Your Running Coach with GMacSpurr, Coach G unpacks the challenge of mental fatigue in running. That moment when your brain screams “stop” even though your body still has energy left. She explains why awareness of these thought patterns is a powerful first step and breaks down the 3 truths of mental fatigue, including the reminder that your brain’s number one job is to keep you safe. But safe doesn’t always mean stopping.
Coach G shares how to build trust in your body, strategies to override mental limits, and how to expand your brain’s capacity over time. With practical tools like mantras, journaling, and documenting past successes, plus the importance of anchoring into your “powerful why,” this episode will help you train your mind to keep going when things get tough. As always, Coach G shares a personal running story and thoughtful journal prompts to help you build resilience proving that sometimes the strongest muscle you train is your mindset.
Links:
- Learn to run online with the support of the Zero to 5K Run Club
- Re-write your running story with The Runner Identity Project
- If you like to listen to music on your run, grab your new fav running playlist here
- If you are guessing what to eat before, during & after your run then look no further - grab this 3-part running fuel series.
Let's stay in touch:
Follow @gmacspurrcoaching on Instagram
Join the Your Running Coach by GMacSpurr community and keep the conversation going
In this episode of Your Running Coach with GMacSpurr, Coach G dives into the often-overlooked emotional side of running: the post-race blues. That flat, lost feeling after crossing the finish line isn’t a sign that you’re broken it’s your brain doing what it naturally does.
Coach G explains the 5 truths of the post-race blues, including the dopamine crash that happens when the chemical reward pipeline shuts off after a big event. She breaks down why this emotional dip is normal, how to navigate it, and how to use the downtime after your race to reset and refocus. From setting ABC goals to finding your next target, this episode will help you reframe the lull that comes after a big achievement and turn it into a season of growth.
As always, Coach G shares thoughtful journal prompts and reflection strategies to help you move forward with purpose and momentum.
Links:
- Learn to run online with the support of the Zero to 5K Run Club
- Re-write your running story with The Runner Identity Project
- If you like to listen to music on your run, grab your new fav running playlist here
- If you are guessing what to eat before, during & after your run then look no further - grab this 3-part running fuel series.
Let's stay in touch:
Follow @gmacspurrcoaching on Instagram
Join the Your Running Coach by GMacSpurr community and keep the conversation going
In this episode of Your Running Coach with GMacSpurr, Coach G explores the complex emotions that come with running injuries and how to reframe them as opportunities rather than setbacks. Injuries can bring disappointment, frustration, and fear of losing progress, but they can also be powerful teachers if you allow them to be.
Coach G explains the difference between discomfort and pain, why pushing through injury isn’t bravery, and how listening to your body can ultimately make you a stronger, more resilient runner. Drawing from her own past as the “queen of injury,” she shares the lessons she’s learned about rest, recovery, and the hidden benefits of slowing down.
This episode is packed with mindset shifts, including the reminder that rest is part of your training, and journal prompts like: “How can I redefine strength beyond pushing through?” If you’ve ever felt torn between stopping or pushing harder, this is your permission to pause and see the gift in doing so.
Links:
- Learn to run online with the support of the Zero to 5K Run Club
- Re-write your running story with The Runner Identity Project
- If you like to listen to music on your run, grab your new fav running playlist here
- If you are guessing what to eat before, during & after your run then look no further - grab this 3-part running fuel series.
Let's stay in touch:
Follow @gmacspurrcoaching on Instagram
Join the Your Running Coach by GMacSpurr community and keep the conversation going
In this episode of Your Running Coach with GMacSpurr, Coach G unpacks one of the most common thoughts that stop runners before they even begin: “There’s no way I can do this.” Whether you’re starting your running journey or chasing a big new distance goal, doubt will almost always show up and the bigger the dream, the louder it gets.
Coach G explores the mental side of setting bold running goals, why your brain often equates “new” with “danger,” and how to start building trust in yourself from the very first step. She breaks down three major thought traps that hold runners back, explains what “failure” really means (and doesn’t mean), and shares actionable strategies to reframe your mindset, including how to build micro confidence along the way.
With journal prompts to help you flip the script on negative thoughts, this episode will inspire you to chase the dream in your heart because if it’s there, it’s meant for you to go after.
Links:
- Learn to run online with the support of the Zero to 5K Run Club
- Re-write your running story with The Runner Identity Project
- If you like to listen to music on your run, grab your new fav running playlist here
- If you are guessing what to eat before, during & after your run then look no further - grab this 3-part running fuel series.
Let's stay in touch:
Follow @gmacspurrcoaching on Instagram
Join the Your Running Coach by GMacSpurr community and keep the conversation going
In this episode of Your Running Coach with GMacSpurr, Coach G tackles one of the toughest challenges runners face: injury. When pain knocks you off your feet, it’s not just a physical setback; it’s a mental and emotional battle too.
Coach G shares why getting any pain or discomfort checked by a professional is essential, and how to spot early warning signs before they turn into something bigger. More importantly, she explores how to cope mentally during injury so you don’t lose your runner identity, motivation, or joy.
Learn about the three mental stages many runners go through when they’re forced to pause, and how to keep your “running brain” engaged through visualization and simple mindset practices. With reflective journal prompts and a powerful reminder that your connection to running is just as important as your mileage, this episode helps you reframe injury time as a season of learning, not losing.
Links:
- Learn to run online with the support of the Zero to 5K Run Club
- Re-write your running story with The Runner Identity Project
- If you like to listen to music on your run, grab your new fav running playlist here
- If you are guessing what to eat before, during & after your run then look no further - grab this 3-part running fuel series.
Let's stay in touch:
Follow @gmacspurrcoaching on Instagram
Join the Your Running Coach by GMacSpurr community and keep the conversation going
In this episode of Your Running Coach with GMacSpurr, Coach G challenges one of the most common beliefs in running: that a run only “counts” if it feels hard. From fitness culture to online trends, society has painted a picture that workouts need to be punishing to be effective, but that couldn’t be further from the truth. What if the real power of running came from letting it be easy, especially in the beginning?
Coach G explores how effort and ease can work together, why “harder isn’t always better,” and the surprising benefits that come from running with less pressure. She shares clear scenarios on how to integrate more ease into your training, powerful journal prompts like “What would letting it be easy look like for me this week?”, and a personal story from her Toronto Women’s Race that sheds light on the importance of shifting this mindset.
Whether you’re new to running or seasoned but stuck in the “it has to hurt” mentality, this episode is your reminder that easier doesn’t mean less effective; it means more sustainable, more enjoyable, and more freeing.
Links:
- Learn to run online with the support of the Zero to 5K Run Club
- Re-write your running story with The Runner Identity Project
- If you like to listen to music on your run, grab your new fav running playlist here
- If you are guessing what to eat before, during & after your run then look no further - grab this 3-part running fuel series.
Let's stay in touch:
Follow @gmacspurrcoaching on Instagram
Join the Your Running Coach by GMacSpurr community and keep the conversation going
In this episode of Your Running Coach with GMacSpurr, Coach G debunks one of the most damaging myths in running culture: that you have to be fit to start running.
If you've ever thought you need to "look like a runner" before you lace up, this conversation is for you. Coach G unpacks the toxic messages we absorb from fitness culture and reminds you that you are allowed to begin, exactly as you are today. She walks you through the common fears and doubts that show up at the beginning of a running journey, while offering powerful mindset shifts to help you start with confidence and compassion.
Running isn’t about speed or stats, it’s about showing up with consistency and courage. With personal insights from her start in 2014, and journal prompts like “Where did I learn I need to be fit to be a runner?”, this episode will help you celebrate what your body can do now, not what it looks like. Because the start line doesn’t ask for perfection—it asks you to show up.
Links:
- Learn to run online with the support of the Zero to 5K Run Club
- Re-write your running story with The Runner Identity Project
- If you like to listen to music on your run, grab your new fav running playlist here
- If you are guessing what to eat before, during & after your run then look no further - grab this 3-part running fuel series.
Let's stay in touch:
Follow @gmacspurrcoaching on Instagram
Join the Your Running Coach by GMacSpurr community and keep the conversation going
In this empowering episode of Your Running Coach with GMacSpurr, Coach G breaks down a common mental hurdle for runners: the belief that taking a walk break means you’ve failed. If you've ever felt like you're not a "real runner" because you had to walk, this episode will challenge that narrative in all the right ways.
Coach G explains how strategic walking can actually enhance your run training, support your nervous system, and reduce the risk of injury. She unpacks the pressures of perfectionism, societal expectations, and comparison culture that lead many runners to feel like they have to push nonstop.
You’ll learn about the benefits of the run-walk method, why walking doesn’t make you weak, and how embracing walk breaks could lead to more enjoyment and longevity in your running journey.
Coach G also shares a deeply personal story of how walking shaped her own running path and includes powerful journal prompts like: “Where did I first learn that stopping equals failure or not good enough?” This is your permission slip to redefine progress, one mindful step at a time.
Links:
- Learn to run online with the support of the Zero to 5K Run Club
- Re-write your running story with The Runner Identity Project
- If you like to listen to music on your run, grab your new fav running playlist here
- If you are guessing what to eat before, during & after your run then look no further - grab this 3-part running fuel series.
Let's stay in touch:
Follow @gmacspurrcoaching on Instagram
Join the Your Running Coach by GMacSpurr community and keep the conversation going
In this episode of Your Running Coach with GMacSpurr, Coach G dives deep into the transformative power of running: how it shapes your identity, builds resilience, and makes you braver both on and off the road.
Running isn’t about having the best shoes, gear, or stats; it’s about showing up consistently and becoming the kind of person who refuses to quit. But sometimes, the hardest part is battling your own “trickster brain,” the voice that tells you not to lace up.
Coach G shares practical tips for overcoming mental blocks, redefining your running identity, and establishing lasting habits. With journal prompts like “What qualities does ‘runner me’ have that I admire?” this episode will inspire you to see running as a practice of becoming, not just a sport.
Plus, Coach G shares details about her September running program—join the waitlist now to start your journey with support and guidance!
Links:
- Learn to run online with the support of the Zero to 5K Run Club
- Re-write your running story with The Runner Identity Project
- If you like to listen to music on your run, grab your new fav running playlist here
- If you are guessing what to eat before, during & after your run then look no further - grab this 3-part running fuel series.
Let's stay in touch:
Follow @gmacspurrcoaching on Instagram
Join the Your Running Coach by GMacSpurr community and keep the conversation going
In this powerful episode of Your Running Coach with GMacSpurr, Coach G challenges a belief many runners silently carry: that running slower means you're failing.
In a culture that glorifies speed and constant performance, it’s easy to internalize the idea that slower equals worse, but that mindset can be damaging to both your progress and your passion.
Coach G unpacks why embracing slower runs is not only okay but essential for long-term growth, recovery, and joy in your running journey. She explores the hidden benefits of slowing down, from reducing burnout and injury risk to building lasting mental resilience.
With a personal story, mindset shifts, and thoughtful journal prompts, this episode will help you detach your self-worth from your pace and reconnect with the reason you started running in the first place.
Links:
- Learn to run online with the support of the Zero to 5K Run Club
- Re-write your running story with The Runner Identity Project
- If you like to listen to music on your run, grab your new fav running playlist here
- If you are guessing what to eat before, during & after your run then look no further - grab this 3-part running fuel series.
Let's stay in touch:
Follow @gmacspurrcoaching on Instagram
Join the Your Running Coach by GMacSpurr community and keep the conversation going
In this episode of Your Running Coach with GMacSpurr, Coach G dives into a challenge every runner faces at some point: when your mind gives up before your body does.
Whether it’s boredom, anxiety, or mental fatigue that creeps in mid-run, it can feel frustrating and defeating. But here’s the truth—there’s nothing wrong with you. Your brain is wired to protect you, not necessarily to push you. Coach G explains how to shift your perspective from blame to understanding.
She shares personal experiences, practical mindset tools, and tips to help you mentally prepare for your runs. The episode wraps up with powerful journal prompts to help you build mental endurance and meet your mind with compassion on your next run.
Links:
- Learn to run online with the support of the Zero to 5K Run Club
- Re-write your running story with The Runner Identity Project
- If you like to listen to music on your run, grab your new fav running playlist here
- If you are guessing what to eat before, during & after your run then look no further - grab this 3-part running fuel series.
Let's stay in touch:
Follow @gmacspurrcoaching on Instagram
Join the Your Running Coach by GMacSpurr community and keep the conversation going
In this episode of Your Running Coach with GMacSpurr, Coach G gets real about the often-overlooked emotional side of a comeback run. If you're returning to running after a break—whether due to injury, burnout, or life getting in the way, this conversation is for you.
Coach G explores the common mindset trap of comparing your current self to your past running self and reminds you that you’re not starting over, you’re starting again. She shares her own comeback experience and offers powerful tips to help you approach your return with patience, compassion, and clarity.
This episode serves as a reminder that strength isn’t about bouncing back quickly, it’s about becoming someone who can meet yourself right where you are, with grace and determination.
Links:
- Learn to run online with the support of the Zero to 5K Run Club
- Re-write your running story with The Runner Identity Project
- If you like to listen to music on your run, grab your new fav running playlist here
- If you are guessing what to eat before, during & after your run then look no further - grab this 3-part running fuel series.
Let's stay in touch:
Follow @gmacspurrcoaching on Instagram
Join the Your Running Coach by GMacSpurr community and keep the conversation going
In this episode of Your Running Coach with GMacSpurr, Coach G is diving into a common emotional hurdle for runners—feeling disappointed by your running data.
If you've ever looked at your pace and thought, "I'm not fast enough," you're not alone. Coach G breaks down how those thoughts can quietly chip away at your confidence, enjoyment, and even your consistency over time.
This episode offers practical mindset shifts and prompts to help you reframe the numbers and reconnect with the real effort it takes just to show up, especially on hard days.
In a world that glorifies “faster equals better,” this episode is your reminder that pace is only one part of the picture, and it certainly doesn’t define your worth as a runner.
Links:
- Learn to run online with the support of the Zero to 5K Run Club
- Re-write your running story with The Runner Identity Project
- If you like to listen to music on your run, grab your new fav running playlist here
- If you are guessing what to eat before, during & after your run then look no further - grab this 3-part running fuel series.
Let's stay in touch:
Follow @gmacspurrcoaching on Instagram
Join the Your Running Coach by GMacSpurr community and keep the conversation going
Are you feeling stuck in your running, even though you’ve followed all the plans? Maybe you’re constantly tired, doubting yourself mid-run, or frustrated that your fitness isn't translating into confidence. This episode dives into why mindset coaching - not just mileage or pace - might be the missing piece in your running journey.
Gillian (Coach G) explains how runners often internalize “not enough” stories that no amount of speed work can fix. You’ll learn why your beliefs, identity, and internal dialogue matter more than just hitting weekly mileage goals - and how addressing those can lead to more joyful, consistent, and confident running.
If you're burnt out, plateaued, or just tired of starting over, this episode is for you.
Links:
- Learn to run online with the support of the Zero to 5K Run Club
- Re-write your running story with The Runner Identity Project
- If you like to listen to music on your run, grab your new fav running playlist here
- If you are guessing what to eat before, during & after your run then look no further - grab this 3-part running fuel series.
Let's stay in touch:
Follow @gmacspurrcoaching on Instagram
Join the Your Running Coach by GMacSpurr community and keep the conversation going