Run Now, Cry Later

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.

Run Now, Cry Later is a sports podcast hosted by RunNowCryLater, with 14 episodes on record and a Required Pod Score of 80. PitchCentric scores this show on Booking Probability, Listen Score, and live audience signals refreshed every 24 hours.

RunNowCryLater hosts Run Now, Cry Later, a sports show with 14 episodes published.

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  Episode #15

  #015 - That Lawnmow Pattern. So Inefficient. In Complete Contrast to Lachie Kennedy's Cadence...

  Aug 18, 20261h 10mS1

  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==

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  Episode #14

  #014 - Are You Not Entertained?

  Aug 9, 20261h 9mS1

  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

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  Episode #13

  #013 - Be So Good They Can't Ignore You

  Aug 3, 20261h 4mS1

  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.

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  Episode #11

  #011 - Me vs Me, and I'm Winning

  Jul 19, 20261h 6mS1

  *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

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  Episode #9

  Episode 009 - Gold Coast Marathon Recap ft. Tarran and Mitch (and Andy Buchanan sort of)

  Jul 5, 20261h 19mS1

  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! https://open.spotify.com/show/7EP2OvdzPDm4XnS1YmJztg 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

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