Better By Next Week

See you later... But not goodbye. Keep getting Better by Next Week. Thank you for all the support.

Jack, better known as The Crazy Running Man, has taken on running challenges that most people would struggle to believe are possible. After completing 50 kilometres every day for 50 days, Jack decided to attempt something almost unimaginable: 100 kilometres every day for 100 days. The plan was simple. The reality was anything but. Within the first week, Jack suffered heat stroke, required a medical drip and had blood pressure readings through the roof. But instead of allowing the original plan falling apart to end the challenge completely, he found a way to get back up, keep moving and produce an incredible final 50 days. Jack also shares how he went from arriving completely underprepared for his first Backyard Ultra and stopping after 33 hours, to returning only six months later and completing 74 hours at Sydney Backyard Ultra. They also discuss: ⬛ The uncle who stepped in as a father figure and supported every challenge. ⬛ Jack’s private battles with his mental health. How running became an outlet and gave Jack a stronger sense of purpose. ⬛ Rebuilding his confidence, health and identity one step at a time. ⬛ Going from 33 to 74 hours at a Backyard Ultra in only six months. ⬛ Why community, crew and family support have been central to everything Jack has achieved. ⬛ Jack’s mission to help others challenge themselves through something difficult but achievable.

83 days of running one kilometre further every day. Three weeks later, 550KM at Sydney Backyard Ultra. Then Unbreakable - Australia’s answer to the Barkley Marathons. And somehow, these were only the tests. At the beginning of the year, Tim and Ollie created the Human Guinea Pig experiment: push Dad’s body and mind through an entire year of extreme endurance events, study what happens, and bring every lesson back to the podcast. In this episode, they unpack what the experiment has taught them so far and why the biggest lessons have not only come from the races, but from the recovery, mental crashes and uncertainty between them. Tim reveals how his body adapted to running further every day, why he believes the 83-day challenge made him stronger for Sydney Backyard Ultra, what went wrong with his nutrition at Unbreakable, and how he dealt with feeling flat and empty after some of the best performances of his life. They also discuss: ⬛ Training the body to recover day after day. ⬛ The five biggest lessons from Hardcore Harry’s. ⬛ Why Tim believes 100 hours at Sydney was possible. ⬛ Sleep and recovery during multi-day events. ⬛ Getting lost at Unbreakable without a map. ⬛ Nutrition mistakes, hunger and hallucinations. ⬛ Post-race blues and the emotional crash after success.This is not the end-of-year review. This is the warning of what’s still to come.

This is our 52nd episode - the one-year anniversary of Better By Next Week! Tim and Ollie sit down for a raw, reflective conversation about how far they’ve come, the real impact the podcast has had, and everything that goes on behind the scenes.From nervous first episodes to building a community that’s actually changing lives, this episode is filled with honest stories about growth, arguments, creative struggles, learning to finish things to 100%, and why they keep showing up every single Monday. Tim & Ollie discuss: ◼ How a listener’s message reminded them why the “hard work” is worth it. ◼ The evolution from awkward early episodes to finding their authentic voice. ◼ Behind-the-scenes chaos: tech issues, last-minute edits, arguments, and creative growth. ◼ The father-son dynamic - balancing business partners, dad/son, and mates. ◼ What they’d do differently, what they’d never change, and their most memorable moments. ◼ The pressure of growth, staying authentic, and the responsibility that comes with an audience. ◼ Why the hardest parts of the journey are often the most valuable. ◼ Their Better By Next Week challenges looking back on the past year. Whether you’ve been with us since episode 1 or you’re just discovering the show, this is the perfect episode to understand what Better By Next Week is really about - getting better at running, at life, and together.

Tim and Ollie sit down to reflect on the incredible guests who’ve joined them in the greenhouse over the past year. From performance psychologist Daniel Dymond blowing their minds on mindset and emotions, to Alex Cleary’s journey of transformation, Ben Burgess’s laid-back trail philosophy, Brady’s conviction, and many more - they unpack the most profound takeaways that have reshaped their training, mindset, and lives. In this reflective episode they discuss: ◼️ Why listening to understand (not just respond) is one of the greatest skills they’ve developed. ◼️ The power of having a dream or purpose and how every guest embodied it. ◼️ Building a “scaffold” around yourself for protection and growth ◼️ How your relationship with emotions matters more than the emotions themselves. ◼️ Embracing discomfort, staying present, and keeping big goals alive. ◼️ The unexpected personal growth that came from sitting across from inspiring people. This isn’t just a recap - it’s an honest look at how surrounding yourself with the right voices can accelerate your own journey, whether you’re running ultras, chasing dreams, or simply trying to become a better version of yourself.

At just 17 years old, Ollie lined up at the Wild Boar 50K and didn’t just win - he broke the course record. In this honest, no-filter post-race debrief, Ollie and his dad break down everything that went into the performance: the training, the highs, the lows, and the lessons learned just weeks out from his next 100K. In this episode they cover: ◼️ Why Ollie chose Wild Boar 50K as a training race and how he approached it. ◼️ Training through cross-country season, building downhill legs, and experimenting with high mileage. ◼️ Gut training progress - moving from 60g to 100g+ carbs per hour on the run ◼️ Race day mindset: running every hill, the bottle incident at 12km, and every single mental low. ◼️ Why he was chasing sub-4 hours and how that goal affected his race experience. ◼️ The biggest mistakes, kit wins, and what he’ll change next time. ◼️ What it’s like going into the unknown as a young athlete with no one to compare yourself to. Raw, relatable, and packed with practical advice for ultra runners of any age. Whether you’re preparing for your first 50K or chasing big goals, this episode is full of real talk on training, mindset, pacing, and dealing with expectations.

Performance Psychologist DANIEL DYMOND reveals how elite athletes master their minds, overcome choking under pressure, and turn discomfort into unstoppable performance. Daniel Dymond is a leading performance psychologist and Head of Psychology at the Victorian Institute of Sport. With over 16 years of experience, he supports Olympians, Paralympians, Golf Australia athletes, AFL umpires, and high performers across sport, business, and medicine. He also runs a private practice helping athletes and professionals build mental resilience. In this deep-dive episode, he explains: ◼️ What high-performance sports psychologists actually do and why mindset beats state of mind every time. ◼️ How to build a better relationship with anxiety, self-doubt, and pain instead of trying to eliminate them. ◼️ Why choking under pressure is a behavior, not an emotion — and how to stop regressing to safety. ◼️ The power of competence over fleeting confidence, and how to stay connected to what matters when it hurts most. ◼️ Practical strategies for ultra runners and endurance athletes: handling nursery-rhyme thoughts in multi-day events, letting go of control, and training the mind to keep going when the body says stop. ◼️ Why self-belief comes from blood, sweat, and competence - not feelings.

A race designed to break people.Inspired by the legendary Barkley Marathons, Unbreakable is one of the most demanding endurance events in Australia - a race where navigation, sleep deprivation, relentless terrain, and the constant possibility of failure combine to create an experience unlike almost anything else in running. In this episode, they unpack their journey through Unbreakable, becoming one of the few runners to reach the finish line and experiencing firsthand what happens when an event strips away every comfort and forces someone to confront themselves. Beyond the result, they explore the mental battles, mistakes, breakthroughs, and lessons that emerged throughout the race, and why events like Unbreakable reveal far more than physical fitness ever can. They discuss: ◼️ What makes Unbreakable one of the toughest races in Australia. ◼️ How the race draws inspiration from the Barkley Marathons. ◼️ The mental challenges of navigating deep fatigue and uncertainty. ◼️ The moments where the race nearly fell apart. ◼️ Why success in these events is about far more than fitness. ◼️ What they learned about resilience, mindset, and suffering. ◼️ The reality of chasing goals where failure is often the expected outcome. This isn't a story about winning a race. RECOVR LABS Relaxation Goggles: https://recovrlabs.com.au/?srsltid=AfmBOoqBnHZ-FYHJg639EZX4WPDqSLRNMcy9Imec_N9G2xuAffyN5JSw

What happens when pain, sacrifice, and suffering become so common that they stop feeling extraordinary? In this episode, Tim and Ollie explore the idea of RUNFLATION - the phenomenon where the running community continually raises the standard of what's considered impressive, causing achievements that would once seem extraordinary to feel completely normal. From 4am wake-ups and marathon training blocks to ultramarathons, injury management, and years of relentless consistency, we discuss how endurance athletes gradually normalise experiences that most people would consider incredibly difficult. But as the bar keeps rising, an important question emerges: Have runners become so mentally tough that they've lost the ability to recognise their own toughness? We unpack how pain tolerance, resilience, discipline, and discomfort become part of everyday life for endurance athletes - and why constantly comparing ourselves to bigger goals, faster athletes, and longer races can make us forget just how far we've come. They discuss: ◼️ How athletes normalise pain, discomfort, and suffering. ◼️ Why a 10km run can start to feel "easy". ◼️ The hidden downside of constantly raising the bar. ◼️ When mental toughness becomes so normal you stop noticing it. ◼️ The difference between resilience and obsession. ◼️ Why runners struggle to appreciate their own achievements. ◼️ How outside perspectives reveal what's actually extraordinary.

Running is often seen as a pursuit of progress - of discipline, growth, and becoming more. But what happens when the cost of chasing that progress starts to quietly outweigh what it gives back? In this episode, we step into the less visible side of running - the part that rarely gets talked about. The early mornings that turn into lifestyle shifts, the relationships that are stretched thin, and the constant negotiation between ambition and everything else life demands. This isn’t a conversation about training perfection. It’s about the trade-offs that sit underneath it. We break down the reality behind what it means to commit deeply to something physical and relentless, and the subtle point where dedication can start to blur into something harder to define. And at the centre of it all is a question most runners avoid asking: How much is this actually costing you? We also reflect on:◼️ The emotional weight behind chasing performance◼️ Where discipline ends and obsession begins◼️ What running gives and what it quietly takes away◼️ The mental cost of always wanting to improve◼️ Whether the sacrifice is ever truly worth it

AI is changing coaching faster than ever but does that mean human coaches are being replaced, or simply forced to evolve? In this episode, we break down the growing role of AI in coaching and explore where it genuinely adds value and where human experience, intuition, and connection still matter most. We discuss both sides of the debate, making the case for AI-driven coaching tools while also unpacking the irreplaceable elements of human coaching that algorithms still struggle to replicate. We explore the relationship between technology, performance, and decision-making and why the coaches and athletes who adapt fastest may have the biggest advantage moving forward. Most importantly, we uncover practical ways coaches and athletes can stay ahead - using AI as a tool rather than viewing it as competition. We talk about: ◼️ Whether AI is actually replacing coaches. ◼️ The strengths and weaknesses of AI coaching. ◼️ What human coaches still do better than technology. ◼️ How coaches and athletes can stay ahead of the game. ◼️ Practical tips for combining AI with human coaching. ◼️ Where coaching could be heading in the future. This conversation isn’t about choosing sides - it’s about understanding where coaching is heading and how to adapt before everyone else does.

A conversation with Margie Hadley unpacking the mindset, resilience, and quiet persistence behind some of the most extreme performances in ultrarunning. From backyard ultras to the Hardcore Harry’s Challenge, this episode explores what happens when runners push far beyond what most people believe is possible. But beneath the massive distances and race results is something deeper - the mental battles, community support, self-belief, and small decisions that keep people moving forward long after they want to stop. Rather than glorifying suffering, this conversation looks at the psychology of endurance, the reality of fatigue, and why the people around you can completely change the outcome of a challenge. We explore: ◼️ The reality of running day after day in the Hardcore Harry’s Challenge. ◼️ Why support and community matter so much in ultrarunning. ◼️ The mental battle of wanting to quit and choosing not to. ◼️ Women in backyard ultras and the challenges still present in the sport. ◼️ Training load, tapering, recovery, and adapting to extreme mileage. ◼️ The mindset behind chasing limits and seeing what the body can truly handle. ◼️ Why inspiring others can sometimes matter more than winning itself.This isn’t just a conversation about running further.It’s about discovering what happens when people refuse to stop.

A conversation unpacking the small things in running that quietly make the biggest difference. In a sport obsessed with workouts, mileage, and race results, this episode shifts the focus to the overlooked habits that shape consistency, progress, recovery, and long-term performance. From the tiny routines before sessions to the decisions no one notices, we break down the things that often separate steady improvement from stagnation. Rather than focusing on one breakthrough workout or training hack, this episode explores the micro habits that compound over time and why the smallest details are often the ones that matter most. We explore ◼️ The forgotten habits that quietly improve performance over time. ◼️ Small training decisions that can make or break consistency. ◼️ Recovery, preparation, and routines most runners overlook. ◼️ The psychology behind building habits that actually stick. ◼️ Why marginal gains matter more than most runners realise. This isn’t about doing something extreme. It’s about the small things repeated long enough to change everything.

A conversation recorded just days after one of the most remarkable Backyard Ultra debuts Australia has seen. After running for 68 straight hours in his first ever Backyard Ultra, Brady Nankervis sits down to unpack the full reality of the event, the emotional breakdowns, the moments he wanted to quit, the people who kept him going, and the mental battle that slowly became bigger than the physical one. Rather than just revisiting the result, this episode explores what actually happens to someone during four days of sleep deprivation, repetition, pressure, and isolation. Brady explores: ◼️ The darkest moments of the race and wanting to quit for over 30 hours. ◼️ The emotional weight of not wanting to let his crew down. ◼️ Hallucinations, sleep deprivation, and the psychology of Backyard Ultras. ◼️ His full race setup, fuelling, caffeine and sleep strategy. ◼️ Why he believes he can eventually compete with the best in the world. This isn’t a polished race recap. It’s the raw emotional aftermath of someone discovering where their actual limit is.

A live interruption to the usual format. Recorded on-site at the Melbourne Backyard Ultra, this episode unfolds in real time from within the race environment itself where endurance, fatigue, and emotion are all actively in motion. Instead of a traditional studio conversation, we step directly into the event as it’s happening. We’re joined by the race director who breaks down the origins, structure, and psychology of Backyard Ultras and what most people misunderstand about this format until they’re actually inside it. Alongside him members of crews share behind-the-scenes insights into what really happens between laps the small decisions, the silent breakdowns, and the strategies that never make it onto the course. We also hear from a former Australian Backyard Ultra representative unpacking what it takes to compete at the highest level of this unique endurance format. And in a moment that captures the raw nature of the event a runner finishes a loop and immediately joins the conversation live still deep in race conditions, still mid-competition, still in it. This isn’t a recap. It’s the race as it unfolds. We discuss: ◼️ What Backyard Ultras actually demand from runners and crews ◼️ The hidden psychology of lap-based endurance racing ◼️ How elite competitors manage time, fatigue, and survival ◼️ What most people never see between loops ◼️ Raw, live insight from someone actively still in the race

Fresh off winning the Sydney Backyard Ultra in 75 hours, race winner Tim Kacprzak, reveals what it really took to outlast every other runner and claim victory. In this episode, we break down exactly how it was done. From the mindset of never once considering quitting, to the strategies that kept him moving hour after hour, this is a deep dive into endurance, resilience, and what separates those who stop from those who keep going. We explore the powerful and sometimes dangerous dynamic between father and son - the pressure, belief, and shared obsession that drove this result. Alongside that, deeply personal layers are uncovered that have never been shared before, revealing what truly carried him through the hardest moments. He explains: ◼️ How the Sydney Backyard Ultra was won in 75 hours. ◼️ Why quitting never entered the equation. ◼️ The father-son dynamic behind the performance. ◼️ The deeper emotional layers that fueled the win. ◼️ The controversial role of the race assist smoking cigarettes at the start line. Sydney Backyard Ultra- Tims plan https://we.tl/t-ZLwHH0m683O1iERm

Filmed live at the Sydney Backyard Ultra start line, this episode dives into what most runners get wrong about one of the toughest race formats in the world. In this episode, we break down what it actually takes to succeed in a Backyard Ultra - beyond just fitness. From understanding the importance of staying present, to the mental discipline required to go loop after loop, this is a deep dive into strategy, mindset, and execution. We’re joined by the race director, who shares the origins of the event and the brutal statistics behind who finishes and who doesn’t. Alongside that, the live stream commentator unpacks the emotion behind every runner’s story, and how those stories will be brought to life as the race unfolds. The episode explains: ◼️ What runners misunderstand about the Backyard Ultra format. ◼️ The role of presence and staying in the moment. ◼️ The origins and statistics behind the race. ◼️ Practical strategies that actually matter on race day. ◼️ The emotion and stories behind every runner on the start line.

Fresh off completing 3500km in 83 days, an ultrarunner dad sets his sights on an even bigger goal - running for 100 hours at the Sydney Backyard Ultra. In this episode, we break down what it actually takes to attempt something this extreme, especially off the back of one of the most demanding challenges imaginable. From the concept of a “recovery taper” to the reality of preparing a body that’s already been pushed to its limits, this is a deep dive into strategy, discipline, and risk. We explore the fine balance between recovery and performance, the mental approach required to last 100 hours, and whether it’s even possible to go again so soon. He explains: ◼️ What it takes to run for 100 hours at a Backyard Ultra. ◼️ How he’s approaching recovery after 3500km in 83 days. ◼️ The strategy behind a “recovery taper”. ◼️ The nutrition plan to sustain extreme endurance. ◼️ The mental preparation required to go that deep.

5x Guinness World Record holder Ethan Fleming is redefining what it means to push the limits - including becoming the only person in the world to pull a car for 100km. In this episode, Ethan breaks down the mindset behind doing hard things and why raising the bar is central to who he is. From what he was like growing up, to building Hardcore Harry’s into a movement, this is a deep dive into discipline, identity, and purpose. We explore what drives someone to seek out extreme challenges, the role of suffering in growth, and how Ethan has carved out his place in the endurance community. Ethan explains:◼️ The mindset required to continuously push your limits.◼️ How his early life shaped his drive and identity.◼️ The story behind pulling a car for 100km.◼️ How Hardcore Harry’s was built from doing hard things.◼️ His purpose within the endurance community. Listener Discounts: https://thegoatco.au CODE: BBNW for 15% off all products. https://www.tailwindnutrition.com.au/ CODE: Tim&Ollie for 15% off.

Ultrarunner and father takes on an extreme endurance challenge - running 1km on day one, adding 1km every day for 83 days.In this episode, he reveals what it really took. From the early stages to the point where the challenge consumed his whole life, he opens up about the mental battles, the sacrifices made, and the fine line between quitting and continuing.Beyond the physical feat, this conversation goes deep - exploring discipline, identity, and the true cost of pushing your limits. We also break down the practical side, including the gear, nutrition, and strategies that made it possible. He explains: ◼️ How the challenge escalated from manageable to overwhelming. ◼️ The mental battle between stopping and pushing on. ◼️ The sacrifices made and impact on family life. ◼️ Lessons anyone can apply to their own goals. ◼️ The gear and nutrition behind 83 days of running. Listener Discounts: https://thegoatco.au CODE: BBNW for 15% off all products. https://www.tailwindnutrition.com.au/ CODE: Tim&Ollie for 15% off.