Episode 73: How to Hack Dopamine to Get Out the Door (Plus: Running in the Snow + A Beautiful Listener Story)

Yes… we re-recorded this one. 😅
After some technical gremlins, Episode 73 is back louder, clearer and possibly even better.

Weekly Running Catch-Up

Hayles:
Managing a grumpy back, so it’s been less running and more swimming + strength. A reminder that sometimes “training” doesn’t look like what we planned and that’s okay.

Jussie:
Deep in hill sessions and building elevation for Ultra-Trail Australia 50 under the guidance of coach Josh. Legs = cooked. Confidence = building.

Also… Jussie is about to head to Austria 🇦🇹 with plans to run in Vienna (possibly in the snow?!) and then onto Istanbul. If you have snow and ice running tips, please send them our way.

The Main Chat: Dopamine & Motivation

Why is it so hard to get out the door some days, even when we know we’ll feel amazing after?

Enter: dopamine.

We unpack:

• What dopamine actually is (a reward-based neurotransmitter)

• How it drives desire, habits and repeat behaviours

• Why it plays a role in everything from training consistency to doom scrolling

The good news? You can work with your brain instead of fighting it.

Natural Ways to Support Dopamine

• Protein + tyrosine-rich foods

• Magnesium

• Good sleep hygiene

• Regular exercise

• Reducing chronic stress

Your brain chemistry matters. But so does your environment.

Practical Dopamine “Hacks” for Runners 1️⃣ Reduce Friction

• Lay your gear out the night before

• Book the class

• Lower the bar (10 minutes counts)

Make starting easy.

2️⃣ Use Accountability

• Train with a friend

• Join a group

• Say your goal out loud

Social commitment is powerful.

3️⃣ Reframe the Story

Bad weather? Build grit.
Tired? Go slow.
Short on time? Two minutes is enough to start.

4️⃣ The 2-Minute Rule

Tell yourself you’re just doing two minutes. Momentum does the rest.

5️⃣ “Eat the Frog”

Train first. Get it done before your brain negotiates its way out.

Leverage your morning cortisol spike and delay your phone avoid that early dopamine hit from scrolling before you move your body.

6️⃣ Make It Irresistible

• Pair runs with your favourite podcast

• Gamify your goals

• Rotate rewards

• Vary your routes

Anticipation creates dopamine. Build that in before the workout.

Listener Story: Emma 🤍

We read the most beautiful email from Emma a working mum of three in her late 30s navigating renovations, raising a child with additional needs, and using running as an anchor for her mental health.

She shared:

• Training toward 10K goals

• Sizing up in her ASICS shoes after a year of pins and needles (we’ve all been there)

• Completing the Afterglow Trail Run — a nighttime trail 10K in Victoria raising awareness about women’s safety

• Her ride-or-die: a supportive sports bra from She Science

• Her golden advice: run slower

Emma also asked to hear from other mums juggling similar life stressors. So we’re putting that call out to you, our community is stronger when we share.

Recommendations & Reminders

❄️ Jussie wants your snow and ice running tips.
⌚ Hayles recommends watching our Instagram video on setting up emergency contacts + incident detection on your Garmin.

After Josh had a bike crash recently, the alert came through immediately  thankfully he was fine, but it was a powerful reminder that these features matter.

We might be recording next week while Jussie is overseas stay tuned.

As always, thank you for being here. Train your brain. Lace up anyway. And if motivation dips, remember, you can outsmart it.

Happy running 💛
Hayles & Jussie
Women’s Running Collective