SEQ Runner - Summer 24/25

Welcome Note

Welcome to the first edition of SEQ Runner!

As fellow runners who live and breathe the South East Queensland trails, roads, and beach paths, we couldn’t be more excited to share this new quarterly magazine with you, the incredible SEQ running community.

From the very start, our goal with SEQ Runner has been to celebrate the unique and diverse community we’re part of. Running connects us all in different ways, and our magazine is here to honor that connection with a collection of the best tips, inspiring stories, and event information—crafted for runners of every pace and passion. Whether you‘re gearing up for your first 5K, planning your next ultra, or simply enjoying the joy of running, there’s something here for you.

Inside, you’ll find an events calendar packed with must-race options, expert tips on training and nutrition, inspiring stories from our local legends, and so much more. We’ve had an absolute ball putting this together and can’t wait for you to dive in!

Thank you for sharing the journey with us, SEQ. Here’s to many more miles together!

Happy running, The SEQ Runner Editors

Katie & Shane

AUTUMN DEADLINE: 13 February

Published by: Echo Media Group Pty Ltd, ABN: 92 620 601 907 . A: PO Box 243, Arana Hills, QLD 4054

P: 0466 607 045. E: admin@echo-news.com.au W: www.echo-news.com.au

Copyright: All rights are reserved and the contents within this magazine are copyright and may not be reproduced without permission from The Publisher. All care is taken by The Publisher, however responsibility is not accepted for errors or omissions and opinions expressed do not necessarily reflect those of The Publisher. At the time of going to press (28th November 2024), information contained within this issue is correct.

THE TEAM

SHANE STEELE FOUNDER

Shane has over 20 years’ experience in the public sector where he has provided strategic and policy advice to Ministers and senior leaders across multiple portfolios, as well as preparing speech notes, briefing notes and media releases. Shane is also working as a freelance journalist for the Echo News, having written several articles on current issues impacting Brisbane northside communities.

In 2024, Shane received his Level 1 Recreational Running Coach accreditation and has successfully coached local runners to achieve their running goals. Shane has also acted as crew captain and pacer for runners competing in backyard ultras and 100mile races respectively. He enjoys both road and trail running, covering distances ranging from 5K ParkRuns to ultramarathons.

KATIE MACLEAN FOUNDER

Katie has a vast media background in country newspapers, glossy magazines, as well as experience in marketing, publishing and digital printing. Mother of three and community advocate, Katie is the driving force behind Echo News – a media platform comprising of 3 magazines, a webite and app that delivers uniquely tailored news and information for three north Brisbane districts.

Katie is also an avid and passionate runner, favouring trail circuits in, and around, Bunyaville as well as the Glass House Mountains. Her favorite trails and happy place can be found in Noosa National Park. An accomplished runner, Katie has managed to podium at numerous races including Noosa Ultra Trail, SEQ Trail Events, Hiddenvale Trail Race and the Rainbow Beach Trail Marathon.

CONTRIBUTORS

NICOLE MILLER

Nicole is an accredited practising dietitian and sports dietitian, sports scientist, and personal trainer. Her aim is to help athletes, from general gym goers to elite level, properly fuel their body to reach their full potential.

Nicole has completed multiple ultra trail running events, including 100km and 100mile runs and is heavily involved in the running community in Brisbane.

She’s seen and experienced the effects of underfuelling in both life and sports and wants to help you avoid falling into the same trap by providing evidence- based, practical strategies and plans to help you optimise your performance.

PAUL GOURLAY

Paul is a qualified personal trainer and running coach that has been working as a fitness professional for over seven years. Paul began his own personal running journey in 2015 as a means of losing weight, developing a real passion for running. This transformed into a desire to help others with their health and fitness related goals.

In 2020, Paul co-founded the running group RunCo. Their philosophy is based around strength and techniques, with a firm belief in coaching functional movements to help runners get stronger and faster, while minimising the risk of injury. RunCo is an inclusive group and accepts runners of all abilities.

HOW YOU CAN HELP

SPREAD THE WORD

Help us spread the word about SEQ Runner! Tell your friends, share it on Instagram, Facebook, or any social media platform. This is a fab free resource for the running community, and with your help, we can reach even more runners. Let’s get the SEQ Runner out there!

Got an epic photo? We’d love to showcase it! Whether it’s on our website, in our gallery of smiling faces, or even in print, we celebrate runners of all shapes, sizes, and abilities here at SEQ Runner. It’s all about inclusivity! Send your pic here

Channa has a PhD in Sports Science which focused on individualising training programming to enhance strength and endurance adaptations. She is currently working with athletes as an Accredited Sports Scientist & Strength and Conditioning Coach, and is a Lecturer at Australian Catholic University. Her passion lies in providing athletes with the knowledge to better themselves, keeping up to date with the latest research and takes a special interest in female athletes.

More than anything she loves a solid session on the SEQ Trails and running with mates around Brisbane.

Say hello whenever you see her out and about!

BUY US A COFFEE

As a small indie publisher, we don’t have the deep pockets of the big corporates to get this venture off the ground—but with a little help, we can make something amazing! If you’ve got a few bucks to spare, we’d be incredibly grateful for your support. Every bit helps! You can contribute here and be a part of something great

CHANNA MARSH

QUEENSLANDERS IN ACTION

Get ready to be inspired by the boundless energy and determination of Queenslanders as seen through the lens of our talented resident photographer, Paul Manning. From the exhilarating scenes of the Gold Coast 50 and the grueling miles of The Cut Ultra Marathon to the proud presence of our local athletes taking on the iconic Melbourne Marathon, Paul has captured moments that showcase the true spirit, grit, and camaraderie of runners in action.

Paul Manning is the talented photographer behind The Sunday Long Run, renowned for capturing the heart and spirit of the running community. With a keen eye for storytelling and an innate ability to freeze moments of raw determination, joy, and camaraderie, Paul’s images go beyond the frame to reflect the soul of each runner‘s journey.

thesundaylongrun

GOLD COAST 50

Gold Coast

Saturday 26th October,

The 2024 Cut Ultra Marathon on the Gold Coast once again showcased the relentless spirit and endurance of its participants. Known for its challenging course that weaves through coastal trails and rugged terrain, this year’s race drew seasoned ultra-runners and newcomers alike. With ideal weather conditions and enthusiastic support from the local community, the event was a true celebration of perseverance and athleticism.

This year, James Lawson emerged as the men’s champion, completing the course with an impressive time that set a new personal best. Sophie Tran claimed victory in the women’s category, showcasing exceptional stamina and strategic pacing that secured her top spot.

THE CUT ULTRA MARATHON

Melbourne

Saturday 13th October,

The 2024 Melbourne Marathon delivered another thrilling showcase of endurance and determination, with thousands of runners pounding the streets of the iconic city course.

Check out some of the Sunday Long Run‘s images of our wonderful Queenslanders at the event.

MELBOURNE MARATHON

BLAZING TRAILS to 2032

Trail running could soon make history at the Brisbane 2032 Olympic and Paralympic Games. While challenges persist, including global recognition and athlete quotas, the movement is gaining momentum.

The Brisbane 2032 Olympic and Paralympic Games –Brisbane 2032 – promises to deliver an international event promoting unity and inclusiveness through the power of sport; a Games where people can reach their full potential, on and off the sporting field, surrounded by the splendour of SEQ.

As host of the world’s most recognised sporting event, Brisbane 2032 will make history as well as create a future legacy for SEQ. It not only represents the pinnacle for athletes who dedicate their lives to performing at their best, it will also be a global celebration of sport and the culture of SEQ.

The aim of Brisbane 2032 is to transcend the track, swimming pool and various other arenas to bring people together into the heart of SEQ, creating positive and sustainable change, and long-lasting economic and social benefits for SEQ communities. 50 sports, in 11 cities, with Brisbane at the centre, is a once-in-a-generation opportunity.

The Trail Racing Association of Queensland (TRAQ) however are working to make it 51 sports, in a bid to bring trail racing to Brisbane 2032.

TRAQ, with the Australian Ultra and Trail Runners Association (AUTRA) and the International Trail Running Association (ITRA) as co-supporters, are spearheading a campaign to provide recognition of trail running at the highest level of athletics.

TRAQ President, Mr Geoff Russell, highlights it is only with the support of the trail running community,

organisations and stakeholders that the sport of trail running will be brought to Brisbane 2032 and achieve the acknowledgment this great sport deserves.

Mr Russell notes the Trail Running 2032 Campaign and its ‘pillars’ –Community, Sustainability, Inclusivity, Information and Performance –have been designed to present trail running as a legitimate sport and discipline on the world’s biggest stage.

Mr Mike Duggan, Coordinator of the ITRA Olympic Trail Running Working Group, is also part of the joint effort to get trail running admitted into Brisbane 2032. Mr Duggan said having a trail running event in the Games reflects the natural evolution of the sport in its growing international impact and reach.

‘Trail running is due for its place as being globally renowned and belongs on the Olympic stage. The uniqueness and diversity of the trail running community is aligned to the vision and principles of the Games, as well as its rich history and culture.’

Mr Duggan highlighted obtaining status for trail running to be an event at Brisbane 2032 does present significant challenges.

‘There is a quota on the number of athletes that can compete at any Games, so if a new sport comes in, that can mean athletes of another discipline cannot compete, or an Olympic sport may be removed altogether.

‘There are sports that can be selected for “exhibition” purposes during a single Games, with gridiron [American Football] included in the 2028 Los Angeles Olympic and Paralympic Games, but a pathway must be demonstrated for how it will be accommodated for as a new sport that still fits the overall athlete quota.

‘This does occur on an Olympics-byOlympics basis, in which it depends on the sports and the sporting mix. It will also be competing with other new sports vying for attention at the Games, such as cricket and netball, where Australia has a higher international profile.’

Specific to the sport of trail running, Mr Duggan identified the need for

“ Trail running is due for its place as being globally renowned and belongs on the Olympic stage. - Mike Duggan

a global body that is recognised as the auspicing authority for trail running to be, ‘On our side and advocating for us as a sport at Brisbane 2032.’

For trail running, this is World Athletics.

‘ITRA is an association that represents the trail running community, and has a direct voice

and Trail Running Championships (WMTRC).

The sport has also experienced rapid advancement in its accessibility and viewership for audiences, using streaming and broadcast platforms, VR cameras, systems for live-tracking athletes and drone technology. This is in addition to people able to spectate at the

PROPOSED 2027 PROGRAM FOR WMTRC

to World Athletics, but it is not the global body for trail or mountain running. My biggest role over the past 18 months has been lobbying, through ITRA, to federations around the world as well as World Athletics, which has borne some strong fruit, particularly in the last four months.’

While not a huge focus for World Athletics, Mr Duggan noted this is changing with the increasing popularity and professionalism of events like the World Mountain

start/finish line as well as multiple checkpoints, as seen at many ultramarathon events.

The biggest question Mr Duggan admits he is asked relates to the proposed trail race distances. He responded they would be modelled on the format used for the WMTRC, which based on their proposed program for the 2027 WMTRC, would look something like the above table.

‘SEQ is spoilt for choices when it comes to hosting such races at Brisbane 2032,’ said Mr Duggan. ‘On the Sunshine Coast we have the Blackall Ranges and the Noosa trail network used for the Noosa Ultra Trail events. Around Brisbane, we have trails located at Lake Manchester, Mount Coot-tha, D’Aguilar National Park and Camp Mountain just to name a few. And then on the Gold Coast and surrounding hinterland, you have the trails that are utilised for Wild Earth Coastal High.

‘Any site selected will be subject to several factors though, including viewership, challenge [to the athletes] and access.

’Continued on page 8

Mr Duggan emphasised the next important step which must start now is boosting the profile of trail running in SEQ, including the region’s various landscapes that facilitate this.

‘We can all showcase how special SEQ trail running is with social media and other platforms. We have incredible and beautiful stadiums built from our natural habitats that we are proud to show off. And please, sign up for local and regional races in the area and get involved.’

Mr Duggan is proud of the recent and rapid achievement of milestones to date with the Trail Running 2032 Campaign, highlighting it will do much to build

“We’re now not just talking about a few people in Brisbane with an idea. We’ve built a longlasting and common connection with regional, national and international communities of trail runners which will only elevate this magnificent sport.

Geoff Russell, President TRAQ

the vitality of trail running and its communities going forward.

‘What started as a small and localised campaign has grown in Brisbane, SEQ and broader Queensland through TRAQ. It then became Australia-wide through the newly established AUTRA and is now a global movement through ITRA and World Athletics.

‘We’re now not just talking about a few people in Brisbane with an idea. We’ve built a long-lasting and common connection with regional, national and international communities of trail runners which will only elevate this magnificent sport.’

For more information on the Trail Running 2032 Campaign, visit www. trailrunning.org.au.

For more information on AUTRA or ITRA, visit or www.autra.asn.au or www.itra.run respectively.

TRAIL RUNNING FESTIVAL COMING SOON!

On Saturday, 18 January 2025, TRAQ (Trail Racing Association of Queensland) will be hosting their inaugural Queensland Trail Running Festival. Between 12pm and 5pm at Victoria Park (309 Herston Road, Herston), the Festival will see TRAQ launch their 2025 calendar comprising Queensland trail running races/events. The Festival also provides an opportunity for everyone in the SEQ running community to come together – whether that is to catch up with fellow runners in your club, or to make new running friends to explore the trails with. Entry is FREE, which includes participation in all “urban” trail races (with exception to the Trails of Glory event).

Key highlights on the Festival’s program include:

3 Officially launching the Trail Running 2032 Brisbane Olympics and Paralympics campaign.

3 Sale of a 2025 Queensland trail running calendar, with monthly photos of Queensland trail runners (not fireman style, sorry) and lists of events listed. Proceeds from these sales will go to TRAQ’s charity of choce, as well as the Team TRAQ

3 Development squad Several “urban” trail races, including a: kids 1K fun run | open 3K or 6K fun run | a club relay (2 girls + 2 guys over 3K hot laps each, with only 1 team per club) Trails of Glory (selected teams of road runners vs. trail runners) race over 6K.

3 Various trail running workshops throughout the day, including (but not limited to):

o running with poles

o uphill/downhill running tips

o strength and conditioning

o personal safety

o nutrition,

o bush first aid.

3 Exhibits and sales by numerous trail running retailers, suppliers, coaches and other ancillary service.

3 PLUS Queensland trail race exhibits, Running club displays, Food trucks, Bar for over 18‘s (TBC).

Parking will be available for a small donation to TRAQ’s charity of choice.

For further information, including queries from retailers, race directors or clubs please email events@traq.org.au

AWAY FROM THE RUN

Explore our top picks for entertainment designed to inspire, motivate, and fuel your running journey. This quarter, we’re spotlighting a featured podcast, book, YouTube channel, and movie—each packed with insights and made locally by in South EastQueenslanders.

MOVIE BOOK

Ryan Crawford: Against the Tide

This short film by Joe Fletcher documents the story of SEQ Ultra Runner, Ryan Crawford, as he runs both the 200-mile Brisbane Valley Rail Trail Race and the Clint Eastwood Last One Standing Race in 2020.

Ryan has clinched podium finishes in multiple backyard ultras and ultra marathons, showcasing his remarkable prowess and endurance.

film looks behind the curtain into the raw and upfront realities of ultra-running and training for events of this scale. The film shines a light on going beyond limits, the value of family, showcasing some of the most beautiful landscapes in, and around, Brisbane. Check it out here https://tinyurl. com/435crbdp

From Ryan’s transition from Muay Thai boxing champ into the sport of ultra running, the

YOU

TUBE NO LIMITS by JOSH MANNING

Hey there, I‘m Josh, runner, artist and creator and welcome to my YouTube channel. First, and this is the really important message I want to share, you have ‚no limits‘, if you want to chase a dream or a goal then you just have to get after it. Many of you won‘t know that I‘m Autistic and that‘s where my mantra of ‚no limits‘ has come from.

My YouTube channel where I am sharing the incredible journeys that my passion for running, art and creating are taking me on. Over the next year you‘ll see

the progress of some pretty big projects that I‘m embarking on, running amazing events, progressing my art and making video‘s along the way. You‘ll see my journey and I‘ll share my tips as I push my limits in training and events and share my artistic side that makes me me.

My hope is that this helps to inspire and empower you that no matter what challenges

There is No Finish by Stephen Parker

Stephen Parker has been running the streets and trails of Rochedale South for over forty years. Since 1987, he has raced at least a half marathon every year, and since 2009 has been enjoying adventure races, rogaining, trail ultras and now Backyard Ultras. In 2016 he helped begin Underwood Park parkrun, where he continues to volunteer as an

Event Director.

There is No Finish tells the roller-coaster story of the Backyard Ultra. Birthed from

PODCAST EAT SLEEP RUN REPEAT

This locally produced podcast – with Brisbane residents Steve Woolley and Nathan Barden as the regular hosts – sells itself as the “average podcast for the average runner.”

What started out as a bit of banter between a few mates about their running adventures (and misadventures), this podcast now has 130+ episodes and counting. While they talk about their running experiences – nationally and internationally – Eat Sleep Run Repeat provides informative

the high school musings of Lazarus Lake (who wrote the book’s foreword), renowned for the Barkley Marathons, the running event has spread globally-to over eighty countries- with skyrocketing numbers. This well-researched book provides a gripping narration of the early beginnings of this racing format, its evolution to the first World Championship in 2023, and its rich future as an event that attracts runners of all abilities.

and entertaining talks with athletes, race organisers, run club directors, running ambassadors and other representatives from the running community. They also provide race recaps, training insights, gear reviews and are very active in promoting local running events and festivals. So make sure you tune in now.

On 17 November 2024, Queensland Marathon champions, Riine Ringi and Liam Boudin, competed in the Kobe Marathon, Japan.

Under a partnership between Queensland Athletics and Gold Coast Marathon, the winners of the Queensland Marathon Championship (hosted by GCM) win an entry (plus flights and accommodation) to GCM’s sister marathon in Kobe (highlighting Japan’s first ever marathon was hosted in the town of Kobe. At the 2024 GCM, Riine achieved her marathon PB (2h 36m 51s) and Liam delivered an exceptional debut (2h 13m 56s).

TRACKfeed

This sister arrangement forms part of a mentorship and development program Queensland athletes, setting them on a pathway for international competition and recognition.

Incredibly, both Riine and Liam represented Queensland impeccably at Kobe, with each finishing third in the women’s and men’s international marathons respectively, with official race times of 2h 39m 33s and 2h 12m 35s (a PB for Liam).

Brisbane teen, Gout Gout, shattered a 56-year-old Australian 200m sprint record at the All Schools track and field championships earlier in December 2024. Gout, a 16-yearold student with Ipswich Grammar School, ran it in 20.04s during the 200m final. The former Australian men’s record was set by Peter Norman when he claimed silver at the 1968 Mexico City Olympic Games. Gout’s incredible effort currently placed him as the second fastest under-18 200m sprinter in the world. This followed his victory of the 100m event the previous day, securing the national men’s under-18 record with a time of 10.17s. One of seven children to Monica and Bona, Gout was born in Brisbane in late December 2007 after his parents migrated to Australia from South Sudan in 2005. In January 2025, he will travel to the United States for an opportunity to train with Olympic men’s 100m champion Noah Lyles.

TRAILfeed ROADfeed

Melissa Hauschildt once again demonstrated her grit and determination, winning Run Queensland’s Blackall 50K on 19 October 2024. Her time of 4h 29 14s was not only a new course record, but it also secured her the overall first place for both the women and men. On 1 December 2024, Melissa would claim overall victory again in the marathon race as part of Run Queensland’s Beerwah @ Daybreak event in a time of 3h 46m. The 41-year-old Noosaville resident is a supreme athlete, recognised as a professional Australian triathlete Melissa is a 3-time World Champion, winning Gold at the 2011 and 2013 Ironman 70.3 World Championship as well as the 2013 ITU Long Distance Triathlon World Championships. In total, she has achieved 47 professional triathlon wins. In 2024, Melissa has increased her focus on the sport of trail running where she was also the first-placed woman at in the 30K Sydney Ultra Marathon race with a time of 2h 36m 23s

Image credit: thesundaylongrun

RUN LOCALTraverse global

Run The World (RTW) helps runners virtually explore global routes, adding motivation and fun to training, fostering community, consistency, and long-term running goals through engaging, interactive maps.

Even the most stoic and resilient runners have at one point thought to themselves, ‘I could never do that.’

This is especially true when looking at the feats of Nedd Brockman, who in late 2022 ran almost 4000K – starting from Perth’s Cottesloe Beach and finishing at Sydney‘s Bondi Beach 47 days later – raising a final total of $2.6 million for We Are Mobilise (an Australian non-profit tackling the country’s homelessness crisis).

Or perhaps Erchana Murray-Bartlett, who ran 150 consecutive marathons over as many days in her Tip to Toe Run, which spanned the tip of Queensland at Cape York to the “toe” of the eastern seaboard in the Victorian capital of Melbourne. Not only did Erchana shatter the Guiness World Record for most consecutive marathons for a woman (the previous record being 106), but she also raised more than $100,000 for the Wilderness Society.

Across most continents, there are many similar examples of such endurance athletes.

With the Run The World website and mobile phone app, you can simulate that experience.

Launched by Gold Coast resident, Mr Travis Ireland, in 2014, RTW is a web-based application with an accompanying smart phone app that is easy to use, applicable to all runners and walkers, and interactive and engaging to use. There are

650 cities and towns across the globe to virtually run through, with information provided for you to become educated about that location.

RTW was borne however out of something more personal.

‘It was from a need for me to find something to occupy myself coming out of an addiction,’ said Mr Ireland. ‘I chose running around Australia.’

When he realised the logistical and financial challenges for this endeavour, Mr Ireland’s motivation altered to creating a virtual journey around Australia for himself.

‘I set myself a goal to run a marathon, which I had never done before, and it was 12 months away, so I was looking for something to occupy and motivate me towards a long-term goal, and that is when I built the map.’

Using his role as a race director at the time, Mr Ireland circulated the map amongst his database of runners to see if any would join him.

‘This was before the virtual race boom, so it was a bit novel, and I didn’t know what I was doing. I think the people that signed up didn’t really know what they were in for, and lo and behold, we had 759 people all kickstart our journey on 1 January 2014.

‘It was for me, I put it out there, and I was lucky enough to get

a lot of people join me, so I was accountable. I had instant motivation, inspiration and [community] engagement from the word “go”. I didn’t do it as a business, I didn’t do it as a hobby; I simply did it as an offbeat way to train for 12 months for my first marathon.’

Fast forward to today, RTW now has 7,800 members.

The original Run Down Under map – the first country added to RTW –covers 14,080K and passes through 98 towns and every state and territory of Australia. An additional map is unlocked once this journey is completed, with a further 15,490K to tick off.

‘RTW now has eight maps covering most continents,’ said Mr Ireland (not including the aforementioned “secret” map). ‘Whether you want to virtually run and explore you own country, or are keen to virtually

travel abroad, we have a map and a journey to suit everyone.

‘Motivating, engaging, educational and unique, RTW is designed to keep you active and healthy through running and walking for the longterm.

‘RTW was established to provide a long-term goal to runners of all abilities. Since 2014, thousands of members from around the world have embarked on a unique, exciting and interactive journey; one that virtually takes you through cities, regions and countries you may never get to visit in real life.’

When choosing a map, you have a

importantly, you will close in on your first milestone which is reaching Goulburn – roughly 90K away,’ said Mr Ireland. ‘You will then receive a congratulatory email for coming this far, some images and information about the history and community of Goulburn, and notification your next destination is Bowral, which is 85K away.

‘That’s as simple as it is. And then the goal is to complete that map of Australia, and potentially the world, by running consistently and continuously for what may be many, many, many years in an attempt at completing what is a significant achievement.’

Whether it be seasoned runners or new starters, many have said it has helped them build and maintain a longterm commitment to their running. - Travis Ireland

start and finish point and provides the same route for all runners. ‘It’s the same as entering a marathon,’ said Mr Ireland. ‘We all go the same way.’

For example, the Run Down Under starts in the nation’s capital of Canberra. Then, every time you run, it is uploaded (either through Strava or manually via the RTW smartphone app) and your avatar will travel that distance over the map.

‘It will move you that much closer to the finish line [in Sydney], but more

Annual membership to RTW is $70, which in addition to gaining full access to the website and map, also provides for a $30 gift card to spend in the RTW shop on a range of merchandise, a yearly participation medal and automatic entries in all RTW monthly competitions. There is also a month-by-month payment option where, for $6 each month, everything above is received by members except the gift card.

Mr Ireland highlights the feedback received from the member community has been extremely

positive.

‘Whether it be seasoned runners or new starters, many have said it has helped them build and maintain a long-term commitment to their running. It’s fostered real and virtual connections for runners across the globe, it’s made runners more consistent, and it has added a new level of enjoyment to the activity of running. That really is at the heart of RTW’s purpose – to encourage running for life.

‘What we strive to achieve at RTW is to make all runners and walkers feel part of a community, and not just another subscriber or number on our app. We provide an inclusive and fun environment to help runners be inspired, engaged and motivated all year round.’

RUN THE WORLD APP

For more information, visit www. runsoftheworld.com. The RTW mobile app can be downloaded from any app store.

COWS, COMMUNITY & a Scenic Run

The much-anticipated Samford Parklands parkrun made a vibrant debut on Saturday, September 14th, drawing an impressive crowd of 514 runners for its inaugural event.

A mix of enthusiastic locals and avid parkrun tourists descended on Samford on September 14th to experience the newest addition to the region’s outdoor community offerings.

The excitement surrounding the event has been clear, with strong local support evident not just in the high turnout, but also in the wave of volunteers who have stepped up. Event organisers have expressed gratitude for the help of over 60 dedicated volunteers, many of whom will continue to play an active role in future parkruns. The influx of volunteers has been so generous that new roles have been created to ensure a welcoming and enjoyable atmosphere for participants each week.

The Samford Parklands parkrun course itself is a scenic twolap route, weaving through the picturesque South Pine River and circling the Samford Rangers

Football Club. The course features a mix of footpaths and an 800-metre paddock section, where participants run alongside grazing cows—a unique touch that adds to the rural charm of the event. The course, which starts near the Samford Bowls Club, has been officially approved by the Moreton Bay Regional

cows! Really enjoyed this parkrun.’

In addition to the outpouring of volunteer support, the parkrun has been bolstered by the generosity of its Foundation Sponsors, whose $7,000 contribution covered essential costs such as event equipment and insurance. The financial backing and local

‘It is great to have this community activity in our valley. Samford is such a beautiful place to come and visit and even more beautiful when running!’ - Aaron Setterfield,

Council (MBRC) and is marshalled by volunteers who ensure a smooth and safe experience for all.

Aaron Setterfield, a committee member, highlighted the appeal of the setting, saying, ‘It is great to have this community activity in our valley. Samford is such a beautiful place to come and visit and even more beautiful when running!’

The driving force behind the parkrun’s success is Tricia Velthuizen, who has dedicated countless hours to bringing the event to life. Her efforts have united dozens of volunteers and made the Samford Parklands parkrun a reality, earning her widespread recognition and gratitude from the community.

The feedback has been overwhelmingly positive, with firsttime attendee Kayleen praising the event’s organisation: ‘Delightful team here! We felt so welcomed. A fairly easy mix of path, grass and firm ground, clearly marked and marshaled. Lovely scenery, with

enthusiasm have laid a strong foundation for the parkrun to thrive in the years to come.

Heather, another participant, echoed the community sentiment: ‘Great new parkrun! A lovely course and a great community vibe. I look forward to returning.’

Looking ahead, as the Samford Parklands development progresses, there are plans to explore options for expanding the course, potentially shifting to an out-and-back route to further enhance the experience for runners and walkers alike. Cr Darren Grimwade, who has been a strong supporter of the initiative, noted that the parkrun has already cemented itself as a valuable addition to the Samford community.

With such a successful launch, the Samford Parklands parkrun is poised to become a beloved fixture for both locals and visitors alike.

A few of the ‘locals‘ you will see on course!

Images 1 & 2: The dedication of volunteers has made this new parkrun a huge success Image 3 ’Two Trees Turnaround’ - The halfway point on the course

Imagery courtesy of Mark Richard Kriedemaan. Instagram parkrun_and_photography

SAMFORD

PARKLAND PARKRUN

Every Saturday, 7am Samford Parklands, 2116 Mt Samson Road, Samford

parkrun.com.au/ samfordparklands

SOUTH EAST QUEENSLAND EVENTS

Whether you’re a seasoned marathoner, trail enthusiast, or just lacing up for your first 5K, our calendar has all the details you need to stay on top of upcoming races, fun runs, and trail events across the region.

SUN 26 JANUARY

TAMBORINE MOUNTAIN RELAYS AND MARATHON

Tamborine Sports Centre, Long Road, Tamborine Mountain

This race offers a fun, inclusive, and scenic way for participants to complete a marathon in Queensland. The race will welcome both solo runners and relay teams of 2, 3, or 6. The 7km loop course starts and finishes at the Tamborine Mountain Sports Centre, featuring varied terrain like grassed trails, concrete paths, bitumen roads, and minor rainforest tracks. There is also a marathon distance. Entries and the event webpage will open soon, and participants are encouraged to book accommodation early. www.tmrelay.com

image credit; @sokimages

SAT 1 FEBRUARY

BEERWAH @ NIGHT

Mount Beerwah, Glasshouse, Mountains, Sunshine Coast Strap on your headlamp and experience the thrill of running in the dark at Mt Beerwah! With 10km, 21km, and marathon options, this popular event kicks off the trail-running season in Queensland, giving runners a chance to enjoy their sport in the cool of night. If you’ve never tackled a trail in the dark, this run around the base of Mt Beerwah is the perfect introduction. www.runqld. com.au

SUN 2 FEBRUARY

SEQ TRAIL SERIES - BUNYAVILLE

James Drysdale Reservice, Bunya Join the SEQ Trail Running community for SEQ Bunyaville, round 5 of the South East Queensland Trail Running Series, Season 12. There is a short course option (8.6km) and a long course option (15.7km) www.seqtrailrunningseries. com.au

SAT 8 FEBRUARY

DUSK ‘TIL DAWN

Toogoolawah Showgrounds, Toogoolawah

This event offers a range of timed and distance running events on a 1km loop at the Toogoolawah Showgrounds. Designed to create a safe, friendly, and unique experience, this event is all

about enjoying the run without pressure. Whether you’re training or aiming for a personal best, you’ll be supported in an atmosphere filled with fun, laughter, and plenty of running expertise. Proceeds from the event will go to the charity “Community Friends.” www.geoffruns. com

SUN 16 FEBRUARY FUN RUN PINK

Gold Coast Performance Centre, Runaway Bay, Gold Coast

The Gold Coast edition of Fun Run Pink is held as part of Ramsay Health Care Triathlon Pink Series 2024/2025 at the Gold Coast Performance Centre on 16 February 2025. Options include 1km, 3.5km, 5km and 10km (refer to event website for minimum age for each distance). While the triathlons are for women only, the whole family can get involved in Fun Run Pink, which is open to all genders, young and old. www. theeventcrew.com.au

SEQ TRAIL SERIES - HINZE DAM

Hinze Dam, Picnic Parkland, Advancetown

Join the SEQ Trail Running community for SEQ Hinze Dam, round 6 of the South East Queensland Trail Running Series, Season 12. There is a short course option (11km) and a long course option (17.2km). www.seqtrailrunningseries. com.au

SUNDAY 9 MARCH

COOMBABAH TRAIL RUN

Koala Trail, Shelter Rd, Coombabah

This events offers a 5.5km and 11.5km distance in the beautiful Coombabah Lake Conservation Area, Gold Coast. Both routes consist of a single loop through the reserve. The start/finish area is at the main entrance of the reserve, opposite the Southport Airfield, on Shelter road (Koala Trail). www. coombabahtrailrun.com

INTERNATIONAL WOMEN’S DAY FUN RUN

Southbank, Brisbane

This events offers a 5.5km and 11.5km distance in the beautiful Coombabah Lake Conservation Area, Gold Coast. Both routes consist of a single loop through the reserve. The start/finish area is at the main entrance of the reserve, opposite the Southport Airfield, on Shelter road (Koala Trail).www. fundraise.mater.com

SUNDAY 16 MARCH

SEQ TRAIL SERIES - DAISY HILL

Underwwod Park, Priestdale

Join the SEQ Trail Running community for SEQ Daisy Hill, round 7 of the South East Queensland Trail Running Series, Season 12. There is a short course option (14.2km) and a long course option (19.9km) www.seqtrailrunningseries. com.au

SUNDAY 22 MARCH

HELL OF THE WEST

Goondiwindi Town Park, Goondiwindi

The Goondiwindi Triathlon Club present a HELLISH WEEKEND of Multisport. Come and experience the Goondiwindi region’s legendary community hospitality and challenge yourself to complete one of the events in HELLISH conditions. Running races are 5k and 10k. Triathlons including kids also available. www.hellofthewest.com

NOOSA ULTRA TRAIL

Noosa District Sports Complex, Noosaville

The varied trails of the beautiful and yet largely undiscovered Noosa Trail Network are home to diverse and challenging; yet fast and runnable terrain. Proud to be officially recognised as a UTMB® INDEX event, this is a “must do” on your 2025 calendar. Whether you’re new to trail running and keen to challenge yourself over the

Forest 15km, the Cross Country 25km; the Pomona Sundowner 30km or a more experienced runner looking for that ultra distance on the Out’N’Back 50km or the epic Hinterland Traverse 80km and 100km Ultra-Trail® – these trails offer something for everyone. www. noosaultratrail.com

SUNDAY 29 MARCH

YANDINA FIVE ‘O’

Terella Brewing, Yandina

Run Queensland is thrilled to bring you another running of the Yandina Five ‘0’ on beautiful trails around the township of Yandina on the Sunshine Coast hinterland. The name Yandina means ‘to go on foot’ in the local Indigenous language and that’s what we love to do! The Yandina Five ‘O’ includes 50km, 36km, 21km and 12km courses through Mapleton National Park and some private land and will take you across bubbling creeks, past a stunning lookout and up and down challenging hilly terrain. . www.runqld.com.au

SUNDAY 30 MARCH

ENDO-END FUN RUN

Damian Leeding Memorial Park, Oxenford

This event is an annual fundraiser to raise awareness and funds for Endometriosis Australia. Situated around Oxenford’s picturesque Regatta Waters Lake on the Northern Gold Coast, the course is a relatively easy and flat 4.22km loop route. The 4km, 8km, 12km and 21km options all start outside the Southport Yacht Club. This event takes place in March each year to coincide with Endometriosis Awareness month. www. elements-running.com

RUN ARMY

Southbank, Brisbane

Run Army Brisbane is an annual fundraising 5km and 10km fun run or walk around Brisbane city.This memorable event starts from Grey Street in South Bank and the course takes in relevant landmarks such as the ANZAC Square, Macarthur Chambers, Kemp Place Fire Station, and Queensland Police Headquarters. The 10km runs over the Story Bridge and the William Jolly Bridge; and if you are doing the 5km, you’ll experience the Goodwill Bridge and the revamped Victoria Bridge. Participants will be able to choose a charity beneficiary, with $5 from their entry donated to their chosen service. https://runarmy.org.au/event/ brisbane/

For more events visit our running calendar online seqrunner.com.au/events

MORE EVENTS

INSPIRATION Tony Sutton

From a devastating cancer diagnosis to finding solace and strength on the trails, Brisbane’s Tony Sutton has transformed his life through resilience and determination.

Balancing intense treatments with trail running, Tony proves that even in the face of adversity, it’s possible to find hope, purpose, and the drive to keep moving forward.

It would be something as seemingly innocuous as a persistent blocked eardrum that would turn the life of Brisbane resident, Mr Tony Sutton, upside down.

Sitting at his work desk on 19 September 2022, Tony received a call from his GP advising the results of blood and other medical tests. They confirmed 95 per cent of Tony’s bone marrow contained multiple myeloma – a form of blood cancer.

The Cancer Council reports myeloma is a type of blood cancer that develops from plasma cells in the bone marrow. Plasma cells are a type of white blood cell found in the bone marrow. They are part of the immune system and help fight infection. When cancerous, these abnormal plasma cells spread throughout the bone marrow so that there is not enough space to make enough normal blood cells.

Bone marrow is found in multiple areas of the body, including the spine, skull, shoulders, ribs and pelvis.

A rare form of cancer, The Cancer Council estimates just over 2,600 Australians were diagnosed with multiple myeloma in 2023. The average age at diagnosis is 71 years old.

Tony’s diagnosis was confirmed three months after his 40th birthday.

Prior to this, the married father of five had decided to make several career and lifestyle changes in the years preceding his diagnosis, particularly in light of the high level of stress he was subject to as a construction project manager.

‘It got to a point where I left my employer and had three months off, which is when I discovered boxing.’ said Tony. ‘I immersed myself in it and it really helped kickstart my

@tmsutt.

process for what would be the next iteration of my life. I invested three years and worked so hard to make a go of it. But then, COVID-19 set everything back. The gym had to shut down. I was 38 when I started out, and knew I only had a short window. I put a lot into it, unfortunately time would be the better of me and my journey was cut short.’

‘Then I got this diagnosis, and that ruled me out of contact sports altogether.’

Admitting he was at a total loss and did not know what to do, it would be mates living locally whom invited him to come for morning walks around Mount Coot-Tha.

Tony did so, but not without some trepidation.

‘I didn’t know if I could trust my bones! What if I broke a bloody ankle? Plus, the other issue I had was, because of the anaemia, my heart rate would soar with the smallest effort. We would walk up the Powerful Owl trail [5.6K outand-back with 253m elevation], and my heart would be hammering, and I felt like I had nothing. But I loved it! I

“

I’m not running for a time. Much like my cancer journey, I only want to go further for longer.

- Tony Sutton

absolutely loved it.’

It was at this moment, on this trail, Tony knew he was going to war with himself in a last chance attempt to win his battle with cancer.

This newfound love of trails coincided with the commencement of Tony’s treatment, which he balanced with the demands of home and working as a Projects and Assets Manager, delivering capital works programs across some of Brisbane’s premier parklands and precincts.

‘From October 2022 to April 2023, every Tuesday morning I’d receive steroids, chemotherapy and an injection of bortezomib [a cancer medication] into my abdomen. That afternoon, I would then rush home from work to put on my trail shoes and be out the gate! Not because I wanted to; because in my mind, I had no other choice but to prepare for the next stage.

‘That’s how I started with trail running.’

Tony emphasised that, in the beginning, it would be a walk-run. With his elevated heart rate, Tony realised he couldn’t train with the same intensity he’d had when boxing. Initially humbled, Tony knew the key would be consistency and being patient with making progressive and incremental improvements.

‘In my head, this is the only way to do it. I didn’t want to stop. I didn’t want to feel held back. It was tough, dealing with the symptoms, treatment and anxiety of cancer. However, the pain of further complications arising in my mind was tougher, and this is how my trail running commenced. I started to try and find opportunities in a fate I didn’t want.’

During this period, Tony would spend a lot of time on Mount Coot-Tha, embarking on emotional and physical journeys that also afforded the time and space to let go, feel empowered to own his challenges, which in turn gave him strength.

Then, on 17 April 2023, Tony was admitted to hospital for two weeks to receive a stem cell transplant. Upon entering, Tony was asked what his daily goal was, to which he replied “Get out soon.” Tony was unwavering in his goal and his disciplined nature on the trails shone through during his days ahead.

‘I would walk a small patio every day to keep myself moving. I was adamant I would not be staying any longer than necessary, and I did everything possible to show the nurses and doctors my progress was better than expected. Needless to say, I felt rough, nauseous and lethargic. But I’d been here before, but this time there were no hills!’

Prior to the stem cell transplant, Tony was heavily dosed with chemotherapy, and was transferred to a room in

the hospital with a view of Mount Coot-Tha – the same view he gazed upon from the deck of his home before and after every trail run; of the same hills he was running each week. This outlook fuelled his determination and reminded him to keep pushing, no matter the challenge.

‘The more I looked out that window, the more I wanted to leave. As the days passed, and I made progress with my treatment, my trail running aspirations grew. My “what ifs” not only changed from being about my diagnosis to trail running possibilities, but they also became constant in my thinking. I saw no limits. I had decided it’s now all or nothing, and time has been given back to me.’

On 3 May 2023, Tony was discharged from hospital. Or, as he more aptly put it, he was, ‘Out like a shot!’ His recovery was even noted by hospital staff as exceptional. Tony was now ready to test his new “what ifs”. It was time to rebuild his body.

‘My approach was measured, knowing I had no immune system, and my fitness was non-existent,’ said Tony. ‘I had to be smart about my approach.’

Being smart meant Tony had to accept being slow and steady. ‘Two days later, I started with a 4K walk with my wife and 4-year-old daughter. My spirits were high, but physically I struggled. Even keeping up with my daughter was tough. But, at the same time, I was excited to be out and able to be part of my own cure.

‘Then, four days later, my wife and I walked the Maculata Trail [3.9K loop with 179m elevation]. It was one of my

Continued on page 20

perfromance STRENGTH TRAINING FOR

with Dr Channa Marsh

Strength training is a game-changer for runners, improving critical performance markers like running economy, endurance, and power. In this column, Dr Channa Marsh, an accredited exercise professional, offers a wealth of knowledge on the topic.

When it comes to strength training, it can be quite overwhelming figuring out the best approach for improving your running performance.

You have probably been pulled in multiple directions on the best strength exercises for runners. This is especially prevalent today when social media is designed to generate quick-hit likes with all of these fancy looking exercises that look fabulously impressive on reels and strangers are telling you to do this and that. It can become confusing and convoluted for the best of us, but the truth is that your training should be individualised to you. That’s why it is always best to consult an accredited exercise professional to provide you with information specific to you and your circumstances.

Strength training has been shown to significantly improve important predictors of running performance (2-9):

1. Running economy: a reduction in steady-state oxygen consumption (VO2) at a given running velocity, which reflects a lower energy demand of the working muscles at a submaximal running speed.

2. Time-trial performance: ability to run further for a given time.

3. Reduced heart rate at submaximal intensities, so that you can run further.

4. Velocity at VO2max [vVO2max]: increased running economy and reduced heart rate at submaximal intensities means that you can run for longer and at a faster speed with more power before you hit your VO2max.

Despite a large body of research recommending strength training to optimise performance and physiological improvement, it still seems to be an underutilised part of running training programs. A recent study reported only 54.6% of long distance triathletes include strength training in their program, with the main limiting factors reported as time restraints, a lack of knowledge on programming or progressing exercises, and technique (1).

The reason strength training programming can become overwhelming for athletes is that there are many different aspects to strength training (10) that can be manipulated to have specific physiological effects on body composition, strength, power and ultimately performance. Just some of these are (11):

1. Type of muscle contraction – you may have heard of concentric, eccentric, isometric and isokinetic movements

2. Exercise selection – open or closed chain, compound movements

3. Part of a muscle to target – some muscles cross one joint, whereas others cross two joints. A classic example would be the calves which are important for running performance and comprises two main muscles – the gastrocnemius which crosses over both the ankle and knee joint, and the soleus that only crosses the ankle.

4. Volume – number of repetitions and sets, intensity of load lifted, time under tension, rest intervals, frequency of sessions

5. Sequence of exercises - upper vs lower body, anterior vs posterior chain, power vs strength exercises, bilateral vs unilateral exercises

6. Timing of strength training around your running sessions

7. Periodisation of your strength training within your overall plan

When programming strength sessions for runners, I first start off with the question “what are you trying to achieve?”. For example, if I were trying to improve power (the rate of force development), then my programming will be very different to if I were trying to increase functional strength. We will be exploring ways to manipulate the strength programming aspects listed above to elicit specific physiological adaptations over the coming SEQ Runner issues.

Not one size fits all when it comes to any aspect of training. My PhD was all about strength and endurance training programming to optimise performance, and we found that everyone adapts to the same prescribed training program at varying rates (12). Additionally, females actually have a more blunted adaptation than males to training (13). More to unpack in the coming issues, but just a reminder that you can’t compare your program or success to others, and your training should be individualised to you.

1) Luckin et al., 2018; 2) Beattie et al., 2017; 3) Damasceno et al., 2015; 4) Mikkola et al., 2007; 5) Paavolainen et al., 1999; 6) Piacentini et al., 2013; 7) Saunders et al., 2006; 8) Storen et al., 2008; 9) Vikmoen et al., 2017; 10) Kraemer et al., 2002; 11) Kraemer et al., 2004; 12) March et al., 2020; 13) Thomas et al., 2023.

Dr Channa Marsh, PhD Sports Science, Exercise Physiology

Dr. Channa Marsh is a highly accomplished Exercise Physiologist dedicated to empowering athletes and enthusiasts to enhance their performance through education and practical application. With expertise as an ESSA Sports Scientist and ACSA Strength & Conditioning professional, Channa operates in the high-performance sport space, bringing a wealth of knowledge to the SEQ Runner community.

Holding a PhD in Exercise Science, she also serves as a lecturer in the High Performance Sport Pathway at the Australian Catholic University. Through SEQ Runner articles, her aims is to bridge the gap between cutting-edge research and everyday training, providing actionable insights to help runners achieve their goals.

Passionate about education and performance, Channa encourages readers to make the most of their training journey. As an avid runner herself, she hopes to see you out on the SEQ roads and trails.

theprocess.au

happiest moments post-treatment. The two things that mattered most to me – family and quiet trails – were back.’

Tony highlights the struggle was real. Progress was literally “one foot in front of the other” – with whatever he could manage being the only thing that mattered. Tony admits to not overthinking about it when going out for a run. Similarly, there’s no mantra he told himself on those tough days that we are all familiar with. Like his treatment, he just got on with what he needed to. By the end of 2023, he was running up hills he’d never thought possible.

‘All those sections I’d walked during treatment, I wanted to run, and reflect on the pain and challenges I’d faced. At times though, it was an emotional process for me to go through, running past certain sections, where I wondered how much more I could take before this cancer would eventually beat me. It was tough.’

The Cancer Council identifies that, while treatment for myeloma is constantly improving to help control the disease, manage the symptoms and improve quality of life, there is no cure. When the myeloma is under control, people usually return to a state of good health, which may last for several months or years before further treatment is needed.

Tony remains motivated and consistent in his trail running efforts, considering it – in addition to his ongoing treatment and medication requirements – significant for his recovery. He’s even completed several races, including The Big Sipper Half Marathon (as part of The Guzzler Ultra, organised by The Trail Co. at Mount CootTha in mid-July each year).

Tony’s recovery has been remarkable, and there are many parallels in both his cancer treatment as well as developing as a trail runner.’

‘Many times, I had to start over again. I had to rebuild my body and my fitness again. I would walk, I would run, and I had to do that a few times through that process, which was ultimately for the good. But every time I had to restart, I was a little better. A little quicker. I just had to keep doing what I was doing, build up gradually, and pay attention to the life lessons that were offered on the trails.

‘I think that’s what I’ve learnt most from trail running. I’m not running for a time. Much like my cancer journey, I only want to go further for longer. I just run to [how I] feel and try finding or creating an opportunity from the hand that I’ve been dealt.’

You can follow Tony Sutton on Strava, as well as on his Instagram account @tmsutt.

Running To Restore Sight

12-year-old Rose Ness Wilson from Mitchelton has gone above and beyond in her first year participating in Fred’s Big Run, a virtual challenge hosted by The Fred Hollows Foundation.

The event, held throughout August, encourages people of all fitness levels to walk, run, or jog to raise funds to combat avoidable blindness.

Rose, a student at Mount Maria College, set herself the ambitious target of running 100km during the month, aiming to raise $300 for the foundation. With the support of her family and her school‘s Mount Maria Run Club, Rose far exceeded her goal, raising an impressive $1,434 for The Fred Hollows Foundation’s sight-restoring programs.

‘I love running, and when I hear about a fun run, I immediately want to get involved and learn more about the charity I am running for,’ said Rose. She emphasised the enjoyment and motivation of taking on challenges as part of a team, noting that ‘goals will be reached more easily because I know that everyone will be committed to achieving them.’

In addition to her success with Fred’s Big Run, Rose was honoured in 2023 as the Queensland Junior Ambassador for the Fred Hollows Humanity Award, which recognises Year 6 students for outstanding community contributions. Rose has demonstrated a strong commitment to helping others, whether through medical research fundraisers, volunteering with St Vincent de Paul Society, or entertaining aged care residents with her school choir.

TIPS FROM THE EXPERTS

Introducing our expert columnists: a team of health professionals from the running world, here to offer invaluable insights that can help you elevate your performance and overall wellbeing. Whether you‘re looking for injury prevention tips, nutrition advice, or ways to improve your recovery, our experts have you covered.

SWEAT TESTING - A SECRET TO RUNNING SUCCESS

Every runner sweats, but have you ever stopped to think about how it impacts your performance? Paying attention to your sweat loss and composition, particularly sodium levels, could be a game-changer. Sodium is the primary electrolyte lost in sweat, and its levels vary significantly between individuals, ranging from 200mg/L to 2,000mg/L (milligrams of sodium per litre of sweat).

This variability is largely genetic, but knowing your personal sodium loss through a sweat test can help you optimise your hydration strategy, improving performance and recovery. Sweat testing is especially beneficial for runners who:

• Struggle to perform in hot conditions without understanding why.

• Experience cramps, particularly in the later stages of races.

• Feel bloated, overly thirsty, have a dry mouth, or pee excessively during runs.

• Seek performance gains through precise hydration planning.

By understanding your unique sweat sodium concentration, you can tailor your hydration plan to match your needs. For example, adjusting the sodium concentration in your drinks can help you maintain optimal hydration and avoid common issues like cramps or fatigue.

Brought to you by Nic Glasper, Co Founder - Inspire Athletic E: nicola@inspireathletic.com.au www.inspireathletic.com.au

FOOT FATIGUE FIXES - HOW TO SOOTHE & PREVENT ACHING FEET

Over time, accumulated tension and stress daily activities place on our feet can lead to aching feet. Here are our podiatrists’ top tips to help soothe your feet and keep them healthy and strong.

Prioritise sleep for recovery – studies have shown less than 6 hours sleep can increase risk of injury, but sleeping 8-10 hours can help prevent injury.

Incorporate active recovery – low-intensity exercise (yoga; swimming; light cycling; walking) should be in your program to facilitate repair and recovery of your body.

Foot release for aching feet – rolling out the feet using a trigger-point release ball helps reduce tension in the muscles whilst improving the motion of the 33 joints in your foot.

Joint mobilisations for flexibility – ankle circles and gentle toe stretches can reduce stiffness and improve flexibility in the feet.

Practice “toe yoga” – toe-based exercises (e.g. moving your big toe independent of your smaller toes) are a great starting point to work on activating smaller muscles in the feet used for maintaining balance.

Spend time barefoot – walking barefoot can strengthen the intrinsic muscles and improve sensory feedback, reducing foot pain and enhancing overall foot function.

Brought to you by Travis McKenna, Podiatrist - Functional Soles Podiatry betterfeet@functionalsoles.com.au www.functionalsoles.com.au

HARRIERS HACKS

Find quick tips on recovery, nutrition shortcuts, gear savers, and must-have apps—all designed to help you improve, run smarter, and enjoy every mile.

STOCK UP ON PANTYHOSE

I t sounds strange, but if you have feet that blister easily, pantyhose (or nylon stockings) could be your next best friend. Wearing them underneath your socks can act as a second layer in between your skin and your shoes, stopping your feet from rubbing against your socks.

ADD DUCT TAPE

Already have a blister? Put a band-aid over the blister and then wrap that bandaid in duct tape. That will prevent further injury while racing. Just make sure not to wrap the duct-tape too hard and cut off circulation.

PREVENT SHIN SPLINTS

One of the most painful and common injuries runners

ADD DUCT TAPE

can sustain is the dreaded shin splints. During your next stretching warm-up before your run, try drawing each letter of the alphabet with your foot.

PLANTAR RELEIF

Freeze a water bottle and use it to roll your foot on to relieve plantar fasciitis or reduce inflammation after a long run

Every time your watch buzzes at a mile, take a sip! This means avoiding the sloshing stomach and ensures you are consistently hydrating throughout the run.

NO POCKETS? NO PROBLEM

Want to boost the carrying capacity of your favorite pair of running shorts? Line the waistline with several safety

Already have a blister? Put a bandaid over the blister and then wrap that band-aid in duct tape. That will prevent further injury while racing. Just make sure not to wrap the ducttape too hard and cut off circulation.

pins—a dirt-cheap, handsfree method for toting your house key, energy gels, packets of salt tabs, or even empty food or gel wrappers. (You’ve definitely got these still attached to all those old race bibs, right?) Pro tip: pin items to the

ROLL OUT THE COMMUTE

No time to rollout those hammy‘s? Use ‚dead time‘ in the car to give them a good roll and get those knots out. Grab a tennis ball or spiky ball, place it under the hamstrings and get a solid massage whilst driving. Manual drivers, you are in for an extra treat!

THE NIGHT WRAP

Although it might sound like a Melbourne bar, the “Night Wrap” is actually a simple method for treating joint swelling or tendon inflammation (such as paratenon inflammation or tenosynovitis).The Night Wrap

requires only a few pharmacy items and works while you sleep.Here’s what you’ll need: Voltaren/Diclofenac Gel, Hirudoid Cream, Glad wrap or plastic film dressing.

How to do it: Mix equal amounts of gel and cream into a thick paste on the painful area.Cover with plastic wrap to prevent absorption into the bandage, and leave on overnight. In the morning, remove the wrap and wash off any residue. The wrap works best for inflammation close to the skin, likely due to the anti-inflammatory effects of Diclofenac and Hirudoid’s anti-coagulant properties, which can help with superficial bruising. This method provides localized relief without the side effects of oral anti-inflammatories, and the plastic wrap enhances overnight contact with the skin. Always consult your pharmacist or GP to see if this treatment is right for you.

Pantry Savers

Dried mango offers a tasty and nutrient-rich boost that’s easy to carry on long runs. Packed with natural sugars, dried mango provides a quick energy release, helping to sustain your performance when you get sick of the synthetic gels or processed snacks. It‘s also loaded with vitamins like vitamin C, which supports immune function and helps reduce inflammation, and vitamin A for cell repair. Plus, the fiber in dried mango aids digestion, offering a more gradual energy release over time.

Top fuelling option!

RUNBUDDY

COUCH TO 5K

Couch to 5K, abbreviated C25K, is an exercise plan that gradually progresses from beginner running toward a 5 kilometre run over nine weeks.

Before spending on the latest electrolytes, gels, or fueling products, take a look in your pantry! You might already have simple ingredients that can keep you energized on your run.

Beet juice provides natural energy and endurance-boosting benefits. Rich in nitrates, beet juice helps improve blood flow by widening blood vessels, which allows more oxygen to reach working muscles. This boost can translate into enhanced stamina and improved running efficiency, particularly during long-distance or high-intensity efforts. Additionally, beet juice is packed with antioxidants and potassium, supporting muscle recovery and reducing inflammation after a tough workout.

A runner‘s pantry staple that packs an energy punch is peanut butter! This protein-rich, highcalorie spread provides sustained energy, making it a fantastic option before or after a run. A two-tablespoon serving contains approximately 190 calories, 8 grams of protein, and 16 grams of healthy fats, delivering quick fuel while the protein supports muscle recovery. Pair a spoonful with a banana or spread it on whole-grain toast for a simple, effective boost that’s likely already in your kitchen.

AWESOME APPS TO KEEP YOU ON TRACK

ZOMBIE 5

Players act as the character “Runner 5” through a series of missions, during which they run and listen to various audio narrations to uncover the story, between listening to music from their own playlists.

THE WORLD

This a global platform for runners, offering route maps, event information, and community support. It connects runners with scenic paths, training tips, and local events to inspire worldwide exploration.

World class DJs have consulted with leaders in the running & fitness community to create the ultimate fitness music experience. Your favorite songs woven together - optimized for running and a variety of workouts.

ROCK MY RUN

RUN

THE POWER OF Protein

with Nicole Miller

Thought about having a protein powder, but have no clue if you need it, or what type? That is completely understandable and you are not alone. Here Nicole Miller, accredited Dietician sits down and chats about all you need to know about protein powders.

The protein powder market is HUGE! There‘s everything from whey protein isolates to the weird, clean, lean, vegan, totally organic (but awful tasting) raw protein stuff!

Here‘s my total guide on deciding whether you need protein powders and choosing one that will be right for you.

Should you use a protein powder?

It depends on several factors. You might choose to use a protein powder if you:

• have high protein requirements or you‘re trying to build/ maintain muscle

• struggle to eat enough protein through whole foods (e.g. vegetarian/vegan diets)

• appreciate the convenience from getting a concentrated protein boost

• enjoy the taste.

Are there any negatives when using a protein powder? There are some cons when it comes to protein powders, with the most common being they:

• can be quite expensive

• offer no additional benefit in comparison to eating whole foods

• don‘t contain the variety of micronutrients you can get from whole foods.

What else should I be looking for?

When reading the nutrition label, try to aim for the following:

• >20g protein per 30g serve

• >2g leucine per serve – leucine is an essential amino acid that activates a pathway responsible for muscle growth & repair.

• a short ingredients list

• third-party batch tested (which is essential for athletes subject to drug testing).

What else should I be mindful of when purchasing a protein powder?

Marketing ploys

Be wary of words like ‘superfood blends’, ‘gender-specific proteins’ and ‘lean proteins’ as they offer no real value or benefit and are just marketing hype used to capture your attention and increase their appeal.

Proprietary blends

Proprietary blends are mixtures of various ingredients where specific quantities are not displayed on the nutrition information label. This makes it hard to assess the quality and safety of a product.

Sweeteners

Artificial sweeteners aren’t necessarily something to avoid, however some individuals

Nicole Miller from Total Balance Nutrition empowers you to reach your full potential by teaching you how to properly fuel your body. Whether you’re training for general health or an elite-level athlete, she can help you realise your full potential through the power of a properly fuelled body. Nicole provides nutrition support for your busy lifestyle, training and wellbeing to ensure you’re at your best. Visit www.totalbalancenutrition.com.au for more info.

CHOOSING A COACH with Paul Gourlay

When you think about your doctor or a hairdresser, you may have a relationship that goes beyond simply obtaining a prescription or a fresh trim with highlights. Typically, it represents a rapport because of their well-intentioned and deeper understanding of yourself (and your family) as well as their ability to communicate in a way that makes you feel appreciated and listened to.

Similarly, we value their skills, knowledge and experience. More than this however, there are two important and significantly personal qualities that keep us returning when their services are needed; personality and empathy.

Selecting a run coach is no different.

While perhaps not widely acknowledged, preparing for a goal race is an intimate practice. You set aside time –usually in the wee hours of the day – just so you can fit it in to your everyday hustle and bustle. Weekends, when you have more freedom, may require an even greater personal commitment as you are choosing to use the time and space you have to undertake (and recover from) a longer run.

The ability to bond and empathise with a client – even if that is remotely – may not necessarily be a technical requirement, but when selecting a coach, it is incredibly important. There are also several things you should consider before making this personal decision.

Going forward, in selecting a coach, some questions to keep in mind are:

• How will you customise or tailor my training plan?

• Will my training plan be fixed, or will you modify as we progress? If so, how frequently will it be modified or updated?

• How many other clients are you currently working with?

• What are your protocols around coach-client communication?

• How much detail do you provide for each training session (i.e. pace; elevation; surface; nutrition and hydration)?

• What platform do you use (e.g. Runna; Strava; Runkeeper)?

• Do you offer pre-race consultation? Similarly, you need to question yourself and be honest in assessing your needs and being upfront about your life (within reason) and living situation. There are different kinds of running coaches – personal running coaches, run group/club coaches, online run coaches and beginner/ recreational coaches. Painting a real picture of your capacity, ability and goals will help them design a training program that is SMART (sensible; measurable; achievable; realistic; timely).

You also need to be honest and realistic in your expectations of a coach. Like a doctor or a hairdresser, they’re not going to resolve your busy schedule so that you can fit in the required training. A hairdresser does not come to your home each day to style your hair; much like a coach should not be depended upon to be your training or pacing buddy. And while a coach can provide both structure and support, it’s up to you to find the motivation to stick with it and follow through right to the finish line.

Trust your coach. Trust their process. Trust yourself.

A coach should be.... 3 3 3 3

Qualified and knowledgeable. A run coach should have sound credentials as well as extensive running and coaching experience. Australian run coaches should have the appropriate coaching certification(s) from Athletics Australia (or affiliates, like Queensland Athletics).

Someone that will believe in you, but equally someone you will follow, listen to and trust. Race training should fit into your life, not the other way around. By checking and determining you and your coach share the same values, and ultimately the same outlook, you will more easily reach agreement and build commitment on training times, rest days and recovery periods.

Treat you as an individual and tailor a program to suit your own needs. Just as there is no one medication or hairstyle for all, there is no onesize-fits-all approach to training for a race. A coach should be able to tailor a run program that will balance your needs, goals, life and work commitments and current running ability (as well as trying to match the demands and environment of the race you are entering).

Communicate well enough to give you the confidence to learn from them. A coach-runner relationship is underpinned by a coach’s ability to communicate positively and productively in the setting of goals, teaching of techniques and provision of constructive feedback.

American statesman Benjamin Franklin is attributed with stating there were only two things certain in life: death and taxes. Arguably, there is a third.

Change.

No aspect of our lives is immune from change whether it be our bodies, our health, our relationships, our finances, our homes, our careers and even our taste in music.

Running is no different. Not just from a physical or endurance standpoint, but also from the perspective of what is motivating us to run.

Put simply, our why is always changing. As it inevitably should, whether we like it or not. Sometimes we outgrow our why, or we surpass it because not only did we achieve, but we excelled at what we set out to accomplish, asking ourselves, “What’s next for me?’.

Sometimes our why seems always beyond reach. Not for lack of trying, we struggle to find just that last one per cent that seems to make all the difference, making that slight shortfall anything but. Consequently, we ask ourselves, “What’s next for me?”

Your why for running is what keeps you showing up when life and everything around you (including the weather) seem far too challenging. It also brings you back following success (whatever that means) at a goal race. Everyone has a different why, although there are several common themes – fitness, mental health, community, purpose – these are some of the main motives people

RUNNING MIND

may articulate as their why.

Your why might be completing a “bucket list” race or distance, or pacing a fellow runner through their chosen event. It could be seeing and connecting more with the natural environment in your surrounding location or seeds have been planted for further travel.

Perhaps it’s as bold as completing the parkrun alphabet challenge (damn you “X” for being so elusive).

Even when certain and unflinching about your why, we all have those days when it doesn’t feel enough of a reason to lace up and get outside. Often, this is okay, especially when it is our mind and/or body indicating it’s in need of rest.

When it becomes a little more pervasive though, and our why starts to transform into why should I – which typically reflects our reasons shifting from being driven internally to something to meet an external expectation, which is always shaky ground to run on – it does put at risk your dedication, consistency and motivation.

Being mindful of your affirmations will help you solidify what matters most to you when you run. When you are conscious of your why, you can set your own incentives and discover the resolve you already possess to make positive changes and focus on holistic improvement. The more you know your why for running, the more purpose you feel in every step.

It may seem daunting to do a deeper

By Shane Steele

dive into your why, but it doesn’t have to be. Here are seven simple actions you can put in place anytime.

1Become curious. Have a philosophical approach to your own running and ask questions that are behind your why. For example, your why may be fitness. Why is being fit important to you? What is something about your fitness you’re experiencing right now that you can be thankful for? How is where you are in exercise and/or fitness today different than a month/year ago, and what changes are you thankful for? What activities or interests would you miss if you were unable to run and maintain your fitness? In better understanding your authentic and true values, your sense of self becomes the centre for your running (and not the other way around).

2Be kind to yourself. This does not mean letting yourself off the hook; you still must do the work and make good decisions. But as you ask yourself questions to clarify your sense of value and awareness for why you run, the language you use for self will also come into view. Do you speak to yourself with kindness and respect, or are you overly harsh and critical? As a runner, and for your runs, what is the tone when you put labels on them (which, as humans, labelling is something we all do so don’t sweat it). Happier running will always occur when it comes from a place of building self-awareness, not judgment of self.

3

Find connections. The activity of running affords three vital connections – to self, to others and to the earth. Cultivating, and being mindful of, such connections can help calibrate your why for your running. Again, this means being curious and asking questions: What are thankful for about your body that helped you run? Which running friend or community member are you grateful for in how they’ve influenced your running? What about where you exercise are you grateful for? What part of your running routine (i.e. morning / afternoon / evening) are you grateful for? Elevating the seemingly smallest of things can make the biggest difference to your running.

4

Help others. I swear, pacing others through a training run or a race event, will inspire and motivate your running no end. Your why is not only a means to improving your running life, but the running lives of others. Ask yourself how you can be more engaged in your running club or community. This doesn’t have to involve running; it could be through fundraising or organising club events. Similarly, volunteering at a race –whether it’s handing out race bibs, cups of water or finishers’ medals – is another way for being an active citizen for the running community. When your why is running empty, or you’ve needed to have a break from running, this type of runner’s high is awesome when you’re low.

5

Hit ‘refresh’ often . Even when you’re in your zone, it’s still easy to become bored and distracted. Sometimes, you need to recalibrate your why by trying something new. So do that. Find a new trail. Go to a different parkrun. Run with someone from your club or group you’re yet to really bond with. The opportunities

for newness aren’t just limited to running either. Create an upbeat playlist or listen to a new podcast. Or perhaps trial a cold plunge or hot sauna (or both together) to aid your recovery. Sample a new gel, or try the fantastic recipe submitted by our nutritionist, Nicole Miller. Opportunities are abundant, so let your imagination also run away with you.

6

Adapt your why whenever you need. Even the best laid plans can go awry when life throws everything and the blocked kitchen sink at you. Subsequently, your why may need to change with it…constantly…over the space of days, weeks or months. The good news? That is totally okay. It can evolve for the short or long term. Going the distance on a long run, as in life, never occurs in a straight line. If you allow your why to meander

The Fluorescent Runner podcast

Hosted by Shane Steele

also, you can still get to your chosen destination. Nothing wrong with the route being more scenic.

7Seek out new perspectives. Improvement means searching for new perspectives and people to inspire and influence your running and, ultimately, your why. Read books and explore social and online content that aligns to your values and appeals to your sense of self. With a resolve to learn more, search out leaders and experts. But don’t feel you need to look far; be prepared and motivated to reach out to people in, and around, your running community. Seek to understand their why, as well as their what, when, where and how they make good on their running commitments. You’d be amazed how much you can learn about yourself when making the change from asking, “What’s next for me?” to, “So, what’s next for you?”

Recognising the activity of running provides and builds connections to self, to others and the earth, the Fluorescent Runner podcast is about understanding the mindset of runners of all abilities and backgrounds. This podcast explores what motivates and inspires someone to lace up, get out the door and run. Similarly, these episodes discuss the reflections and insights these runners have gained on their running journey - whether that be from a goal race or another Tuesday morning run. Entertaining and informational, this podcast is great to listen to while on your run.

Image credit: thesundaylongrun

Running Club Directory

Add your running club into our

Ashgrove Rangers

The Gap

E: connect@ashgroverangers.org P: 0417 075 292 www.ashgroverangers.org

Bayside Runners and Walkers

Victoria Point

E: admin@baysiderunners.com www.baysiderunners.com

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Berrinba Runners

Berrinba

E: berrinbarunners@yahoo.com www.revolutionise.com.au/berrinba

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Brisbane Elite Running Training (BERT)

New Farm

E: bertsquad@outlook.com

P: 0407 376 906 www.bertsquad.com

Blood, Sweat and Beers

Wynnum

E: bsb.brisbane@gmail.com www.bloodsweatandbeers.run

Border Striders

Multiple SEQ sites www.borderstriders.net

Bramble Bay IMF Runners and Walkers - RAW

Sandgate

E: Bramblebaydr@gmail.com

Brisbane Road Runners Club

West End

E: run@brisbaneroadrunners.org www.brisbaneroadrunners.org

Bundy Road Runners

Bundaberg

E: bundyroadrunners@gmail.com

Bundy Road Runners Facebook page

Image credit: thesundaylongrun

Caboolture Road Runners

Caboolture

E: admin@crr.org.au www.crr.org.au

Cap Coast Runners

Yeppoon

E: capcoastrunners@gmail.com www.revolutionise.com.au/ capcoastrunners

CMB Running Academy

Multiple SEQ sites

E: caitlinmcquilkinbell1997@gmail. com

P: 0439 186 569 www.caitlinmb.wixsite.com/ cmbrunning

Club KT

Teneriffe

E: info@clubkt.com.au

P: 0405 590 914 www.clubkt.com.au

Distance Culture

St Lucia

E: distanceculture@gmail.com P: 0410 304 173 www.distanceculture.com.au

Eternal Peak

Elanora

E: supportcrew@eternalpeak.com

P: 0493 242 108 www.eternalpeak.com

Fortius Running Club

Brisbane City

E: info@fortiusrunningclub.com P: 0432 315 743

www.fortiusrunningclub.com

GaleForce Running Squad

Toowong

E: chris@galeforcerunning.com

P: 0408 877 624

www.galeforcerunning.com

Girls Run This Town

North Lakes

E: info@girlsrunthistown.com.au

Girls Run This Town Facebook page

Gold Coast Run Co

Bundall

E: goldcoastrunco@outlook.com www.goldcoastrunco.com

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Gold Coast Runners Club

Bundall

E: goldcoastrunnersclub@gmail. com

P: 0407 236 302 www.goldcoastrunnersclub.com. au

Gold Coast Running Academy

Tugun

E: Mel-kent@hotmail.com

P: 0416 301 503

Gold Coast Running Academy Facebook page

Good Times Running Club

Burleigh Heads

E: goodtimesrunningclubgc@ gmail.com

Good Times Running Club Facebook page

In Form Running

Burleigh Heads

E: jodie@informrunning.com.au

P: 0414 677 048

In Form Running Facebook page

Intraining Running and Triathlon

Club

Milton

E: club@intraining.com.au

P: 07 3367 3088 www.intraining.com.au

Just Run With It

Yeppoon

E: kate@justrunwithit.com.au P: 0417 782 158 www.justrunwithit.com.au

Lace Up Running

Palm Beach

E: info@laceuprunning.com.au www.laceuprunning.com.au

Moreton Bay Road Runners

Redcliffe

E: info.mbrr@gmail.com www.mbrr.com.au

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Mountain Goat Trail Runners

Brisbane and Nerang

E: mgtrailrunners@gmail.com www.mgtr.net.au

Race Pace Coaching

Sunshine Coast

E: jacque@racepacecoaching.com www.racepacecoaching.com

Rat Pack Multisport

Burleigh Heads

E: info@ratpackmultisport.com www.ratpackmultisport.com

Redlands Pace Mates

Redlands

E: pacemates@outlook.com.au

Redlands Pace Mates Facebook page

River City Runners

Mt Gravatt

E: Refer to website

P: 0439 762 579 www.rivercityrunners.info

Rockhampton Road Runners

Rockhampton

E: contact.rockyroadrunners@gmail. com www.revolutionise.com.au/ rockhamptonroadrun

Run Central Gold Coast

Ashmore

E: steve@trailtrips.com.au P: 0408 236 483 www.runcentral.com.au

Run Walk Talk

Coolangatta

E: swainy@hotmail.com.au

Run Walk Talk Facebook page

Run With Rob

Multiple SEQ sites E: runwithrob4037@ gmail.com www.runwithrob.org

Runners Jam

Rochedale South

E: info@runnersjam.com.au www.runnersjam.com.au

Shell Striders

Sunshine Coast

Refer to Instagram page

South Bank Runners

South Brisbane

E: hello@southbankrunners.com.au www.southbankrunners.com.au

South Pine Striders

Eatons Hill

E: secretary@striders.com.au www.striders.com.au

Southport Runners and Walkers Club

Southport E: srawsc@gmail.com

Southport Runners and Walkers Club Facebook page

Springfield Runners Group

Springfield E: admin@srg.org.au www.srg.org.au

Stanthorpe RAW

Stanthorpe

E: Stanthorperaw@gmail.com

Stanthorpe RAW Facebook page

Sunshine Coast Run Club

Maroochydore

E:sunshinecoast@ therunningcompany.com.au

P: 07 5326 1842 www.therunningcompany.com.au/ sunshine-coast

The Trailiens Run Club

Bardon

E: hello@thetrailiens.com.au

P: 07 3123 4824 www.thetrailiens.com.au

Thompson Estate Eastern Suburbs

Athletics

Carina

E: edward_fabian@hotmail.com

P: 0411 591 511 www.thompsonestateathletics.au

Trail Racing Association of Queensland (TRAQ)

E: info@traq.org.au www.traq.org.au

Trailblazers Run Coaching

Bunya

E: mich@trailblazersruncoaching. com.au

P: 0438 395 314

www.trailblazersruncoaching.com.au