Innholdsfortegnelse for Autumn 2025 i Trail Run

As trail runners we often talk about the thrill of summiting peaks, the joy of navigating rugged paths, or the meditative rhythm of a forest trail. But what about those first, hesitant steps onto the dirt? The moment you decide to trave pavement for pea gravel, gym sessions for bush breeze? That moment is magic – and it deserves to be celebrated. Whether you’re a seasoned ultra runner or have laced up your shoes for the first time ever, trail running invites all of us to embrace a unique kind of adventure. There’s no pace too slow, no distance too short, no skill level unwelcome. Every runner, no matter where they are in their journey, is part of this community. Is a part of the TRM community because the sport…

Trail runners don’t always have loads of extra time to spend on specific strength work. If you’re looking to enhance your strength without dedicating long hours at the gym, the 'Greasing the Groove' (GTG) technique might be your perfect solution. Popularised by Pavel Tsatsouline, a former Soviet Special Forces trainer and the father of the kettlebell in the West, this method focuses on improving neuromuscular efficiency by treating exercise as a regular practice rather than a workout. This approach can seamlessly integrate into your daily routine, making it especially beneficial for runners who struggle to fit traditional strength training into their schedules. UNDERSTANDING ‘GREASING THE GROOVE’ The core idea behind GTG is to perform exercises frequently throughout the day without reaching fatigue. Instead of doing traditional sets and reps in…

As a trail runner, I follow a lot of groups on social media where people discuss trail running and as a Registered Nutritionist I am always interested in the conversations around food and nutrition. Nutrition is a topic that can be of immense interest to many people because it impacts their health and performance. What fascinates me as a nutritionist is that what works for one person may not work for another, and it’s about understanding these unique requirements. The benefit of the internet and social media is that it’s allowed people to share information about nutrition. The downside though is that there’s now a lot of information and for many people, understanding what is right for them and their health and performance can be overwhelming. One nutritional trend I’ve…

20 NOVEMBER 2024 – GREAT OCEAN ROAD, VICTORIA: The Great Ocean Trail Ultra made a welcome return last year in 2024, managed by race directors Chris Ord (Tour de Trails) and Andy Payne (Hut 2 Hut). It was previously called the Great Ocean Walk (GOW) founded by wellregarded race director Andy Hewat. The race has been on hold since 2019 due to Covid, but last year it came back, and I was keen to run it! Located along the beautiful Great Ocean Road, 100km of trail following the iconic Victorian coastline from Apollo Bay to the 12 Apostles at Port Campbell is the perfect setting for a run with amazing scenery. The Great Ocean Trail Ultra was on my bucket list, and it definitely met my expectations. With a choice…

The White Rock Conservation Area, nestled in southeast Queensland, is a haven for those seeking solace and adventure alike. As the day begins to wane and the sun dips toward the horizon, the sandstone landscapes transform into a golden masterpiece, bathed in hues of amber, rose and crimson. There’s something inherently soothing about this time of day – a tranquil lull where the world feels vast yet intimate. Chasing the sun across the rugged terrain of White Rock offers a chance to reconnect with nature, leaving behind the stresses and strains of daily life. White Rock’s sandstone landscapes offer more than just scenic beauty – they provide a balm for the soul, a gentle nudge to let go and embrace the moment.…

Are you aiming to elevate your running performance and maximise your potential? By balancing macronutrients – protein, carbohydrates, dietary fats, dietary fibre, and hydration – alongside essential micronutrients which are vitamins and minerals, you can unlock the nutrition key to your peak performance. ROLE OF MACRONUTRIENTS IN RUNNING PERFORMANCE Protein plays a critical role in repairing muscle tissue damaged during exercise, supporting recovery and reducing muscle soreness. According to The Journal of the International Society of Sports Nutrition, endurance athletes need 1.2-1.6g of protein per kilogram of body weight daily. Sufficient protein intake assists with reducing muscle fatigue, optimising strength, and improving overall performance. High quality protein sources include chicken breast, lentils, tofu, beef fillet and kangaroo fillet. CARBOHYDRATES: THE KEY ENERGY SOURCE Carbohydrates fuel your body, specifically during long-distance…

HOW TO FUEL DURING EVENTS: ● Fuel sources should be: - High in carbohydrate (primary fuel source) - Low in fibre, protein, fat (to slow digestion and absorption of carbohydrate and fluids) ● Aim for the following carbohydrate recommendations: - Events of <60 mins: carbohydrate not required - Events of 1-3 hours: 30-60g of carbohydrate per hour - Events of >3 hours: up to 90g of carbohydrate per hour (only if can tolerate) ● Make a race nutrition plan – stick to the plan but be flexible to adapt if things don’t go as planned ● Trial the food/drink that will be provided at aid stations in your training – never try anything new on race day ● For longer duration events, flavour fatigue may set in – try out…

At the start of every new year, Emily Black writes what she calls her ‘DBAMIH list’. DBAMIH is an acronym for ‘dream big and make it happen’ and, for Emily, those dreams often revolve around trail running. At“It’s a list of things that scare me that I might not be able to do,” she says. “I’m just really curious about how far I can push myself.” The 46-year-old photographer from Melbourne, Victoria goes by the name ‘the accidental runner’ on social media after discovering her neighbourhood trails during the COVID lockdowns of 2020. “I’ve always been an outdoor person and I met my husband rock climbing, but during COVID and being trapped in the house and having a finite amount of time per day where you were allowed out, I…

If you’ve ever wondered why some trail runners seem to fly up mountains while you’re huffing and puffing behind, Nacho Martínez’s Trail Running: Science & Training might just hold the answers. Part training guide, part scientific deep dive, and part motivational pick-me-up, this book is like having a coach, sports scientist, and trail buddy all rolled into one. So who is Nacho Martínez? He’s definitely not just some guy shouting from the sidelines. He’s got serious trail cred, blending a passion for running with a background in sports science. And his writing feels like having a chat with your trailsavvy friend who not only runs ultras but also knows exactly why your quads feel like jelly after a steep descent. From the start, it’s clear Martínez wants you to understand…

Have you ever felt out of depth and unsure how to train for a race? My first ultra was not the experience I hoped it would be, even though I’d put in the kilometres. Picking up (wrong) ideas from social media meant a long and painful day on the trails for me. A year later, I turned that around with a proper training program; the result being a 5-hour PB. So what makes a good training program? And what will get you to the start line ready for your race? CONSISTENCY: A FOUNDATION If I could pick only one area as a coach for people to improve on, it would be consistency. It’s the foundation of any successful training plan because before jumping into any specific race training, you must…

There are already many hurdles to maintaining consistency in trail running, from injury to juggling work and family, limited daylight during winter and the culminating weariness that comes with age. But there is something more sinister, more unpredictable, more problematic coming for our sport. For many of us, it’s already here: Climate change. In October 2024, Australian race-walk athlete Rhydian Cowley was named World Athlete of the Year at the BBC Green Sports Awards. I missed his bronze-medal efforts in the Marathon Race Walk Relay Mixed alongside Jemima Montag, but it wasn’t his athletic performance that inspired me. Cowley is part of a growing number of elite athletes who are upfront about the impacts climate change, particularly global warming, is having on their ability to train and compete. Organisations such…