In this episode of the ZenRUN Podcast, I chat with the lovely Rachael Johnstone - mum of three, hairdresser, backyard ultra runner, sister-in-law and best friend of Nagiska, and someone who somehow manages to fit 80-100km of running into a very full life.

Rach grew up in Koo Wee Rup as one of four kids, in a busy household full of sport, family, chaos, and noise. As a kid, she loved being active - netball, swimming, cross country, athletics, hockey, t-ball - basically all the things. But like so many teenage girls, sport slowly faded into the background when friends, social life, and fitting in became more important.

After leaving school at the end of Year 11, Rach became a hairdresser and spent around 20 years at the same salon - including some very long commutes, early starts, and years on her feet.

But this conversation is about much more than running.

Rach speaks openly about becoming a young mum, meeting her husband Pete, going through IVF, miscarriage, ectopic pregnancies, grief, family life, giving up alcohol, and eventually finding running in a way that completely changed her life.

Her running started small - 1.5km to 3km in the morning before work, just around the well-lit streets near home. She didn’t necessarily love the running part at first, but she loved how she felt afterwards.

Then, when her daughter Jada was six weeks old, Rach found a $20 running pram on Marketplace - and that little bargain pram helped launch a whole new chapter.

From there, running grew.

A few kilometres became a half marathon with the pram on a random Wednesday. Then came bigger adventures, backyard ultras, trail races, 50Ks, Two Bays, Wild Dog Backyard Ultra, Tarawera, Melbourne Frontyard Ultra, and now a focus on GV Backyard Ultra.

What I loved most about this chat is how normal and real Rach makes it all sound.

She doesn’t pretend she has endless free time. She doesn’t wait for the perfect moment. She runs early, late, around kids, around work, around dinner, around life. Sometimes she gets 10km. Sometimes she gets 1km. But she keeps showing up.

And for Rach, running is not just fitness.

It’s thinking time.

It’s processing time.

It’s self-care.

It’s discipline.

It’s a way to be a better mum, wife, friend, and human.

We talk about:

growing up sporty, then drifting away from sport as a teenager
becoming a hairdresser and working long days on her feet
becoming a young mum
IVF, miscarriage, grief, and healing
giving up alcohol and choosing a different life for her family
starting running with tiny morning runs
the legendary $20 running pram
running her first half marathon with the pram
why she often runs alone
fitting running around three kids, work, and family life
communicating with her husband Pete so they both get time to run
why she runs every day when she can - even if it’s only 1km
backyard ultras and why she loves the format
learning from podcasts while running
strength training, injury prevention, and respecting recovery
showing her kids what is possible
why mums need to stop seeing self-care as selfish
her love of the ultra-running community
why she doesn’t need to compete with anyone else - she just wants to see what she can do

Tips from Rach

Rach shared some beautifully simple advice for runners, especially busy parents:

1. Start small

You don’t need to start with big distances. Rach started with 1.5km to 3km before work. Small runs still count.

2. Make it easy to get out the door

One of the reasons running worked for Rach was because she didn’t have to drive anywhere. She could roll out of bed, put her shoes on, and go.

3. Use what you have

A $20 running pram helped Rach build consistency when Jada was tiny. You don’t need everything to be perfect - you just need something that helps you start.

4. Communicate with your partner

Rach and Pete talk the night before about what each of them needs for their run the next day. It’s simple, but it means they can support each other instead of clashing.

5. Be flexible

If you planned 10km but only have time for 5km, do the 5km. Don’t throw the whole run away just because it can’t be perfect.

6. Make running a non-negotiable

Rach’s point was simple - time doesn’t magically appear. You need to decide that your run matters and make space for it.

7. Get creative with kids

Kids can ride bikes while you run, play at the oval while you run laps, or join in where they can. It won’t always look perfect, but it can work.

8. One kilometre can be enough

Rach has a 1km block she can run when life is busy. It’s not about fitness every time - sometimes it’s about taking five minutes for yourself.

9. Strength matters

Rach admits she would always choose running over strength, but trail running and backyard ultras have shown her how important strength work is.

10. Self-care is not selfish

This was one of the biggest themes of the episode. Rach believes running has made her more “selfish” in the best possible way - because taking care of herself helps her show up better everywhere else.

Favourite idea from the episode

You don’t need more hours in the day to become a runner.

You need to decide that your wellbeing matters enough to take a small slice of the day back for yourself.

Sometimes that’s a long run.

Sometimes that’s a backyard ultra.

And sometimes it’s one kilometre around the block.

It all counts.

Melbourne Frontyard Ultra

Melbourne Frontyard Ultra Event Website:
https://www.melbournefyu.com.au/

Interested in the 2027 Melbourne Frontyard Ultra?

Entries are open now for Saturday 1 May 2027 - and if 2026 is anything to go by, it’s going to be bigger, better, and likely to sell out.

Enter here:
https://www.melbournefyu.com.au/

💛 Want your running to feel lighter again?

If this conversation resonated, you might enjoy The Running Reset - a simple bundle of guided runs and practical tools to help you reset your rhythm, clear your head, and reconnect with why you run.

👉 https://www.zenrun.app/courses/the-running-reset

🙏 A couple of big favours

If you enjoyed this episode, please follow, rate, and review the podcast - it helps more runners discover these conversations.
I’m always looking for runners to interview. If you or someone you know has a running story to share, I’d love to hear from you.

Find me on Facebook or Instagram @ZenRUN.club
or email hello@zenrun.club

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