Welcome Note
We are off and running! We crossed the starting line with our inaugural ‘Summer 2024-25’ edition and with the breeze at our backs and smiles on our faces, we are so proud to bring you our 2nd edition of SEQ Runner – which, in addition to be an e-magazine, is now also available in print! We, along with our contributors, are thrilled with the positive reception and wonderful support we have received to date from you – the extraordinary SEQ running community. However, at SEQ Runner, now is not the time for us to become complacent or take too many rest days. As we enter the cooler months, we know for many of you that you’re likely to be in the thick of your training block as we enter race seasons on the track, on the trails and on the road.
And even if you don’t have a race or event in your calendar, there is still much on offer in our ‘Autumn 2025’ edition to keep you on track and achieving your personal best every day.
Because that’s what we’re about here at SEQ Runner, regardless of your running ability or where you are at in your running journey; we are with you every step of your way. Thank you for inspiring us to continue putting one foot in front of the other.
Happy running,
The SEQ Runner Editors
Katie & Shane
Keep in withtouch our newsletter:
Front Page: Josh Manning runs at sunrise along Miami Beach on the Gold Coast. Captured by Paul Manning from The Sunday Long Run seqrunner
WINTER DEADLINE: 9 MAY
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 (19th FEBRUARY 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.
THE CONTRIBUTORS
NICOLE MILLER
Nicole is an accredited dietitian, sports scientist, and personal trainer dedicated to helping athletes—from gym enthusiasts to elites—fuel their bodies for peak performance. An experienced ultra-trail runner, she has completed 100km and 100-mile events and is deeply involved in Brisbane’s running community. Having witnessed and experienced the effects of underfueling, she provides evidence-based strategies to help athletes avoid the same pitfalls and optimise their performance.
PAUL GOURLAY
Paul is a personal trainer and running coach with over seven years of experience. He started running in 2015 to lose weight and developed a passion that led him to help others achieve their fitness goals. In 2020, he co-founded RunCo, a group focused on strength, technique, and functional movement to improve performance and prevent injury. RunCo welcomes runners of all abilities.
CHANNA MARSH
Channa holds a PhD in Sports Science, specialising in individualised training for strength and endurance. She works as an Accredited Sports Scientist, Strength & Conditioning Coach, and Lecturer at Australian Catholic University. Passionate about athlete education and the latest research, she has a special interest in female athletes. She also loves hitting the SEQ trails and running with mates—be sure to say hello!
theprocess.au
STOCKISTS
BRISBANE
• Run Vault, 22/91-95 Linton St, Kangaroo Point
• Wildfire Sports & Trek, 1/49 Douglas Street, Milton, Brisbane
• North West Physiotherapy, LG2/640 S Pine Rd, Brendale
• Ferny Hills Physiotherapy, 170 Patricks Road, Ferny Hills
• Functional Soles Podiatry, 1/264 Rode Road, Wavell Heights & 4/29 Flinders Parade, North Lakes
• Aspley Hypermarket, 59 Albany Creek Rd, Aspley
• Kmart Plaza, Corner Patricks Road & Dawson Parade, Arana Hills
• Stock Appliances, 797 Sandgate Rd, Clayfield
• Sandgate Physical Health Clinic, 119 Brighton Road, Sandgate
• QLD Physiotherpy, 719 Albany Creek Road, Albany Creek
• Baaia Cafe Sandgate, 94 Flinders Parade, Sandgate
GOLD COAST
• The Running Shop, 45 James Street, Burleigh Heads
SUNSHINE COAST
• The Physio Bunker, EziFit Health Club, Kawana Way, Birtinya
A huge thank you to our incredible sponsors! Their support makes this edition possible and keeps our publication thriving. They are the lifeblood of what we do, and we truly appreciate their generosity. Please show them some love and support them!
www.northlaw.com.au
www.nicolejukescoaching. com.au
www.functionalsoles. com.au
REGIONAL
• TriRunning, 94a Mort St, Toowomba
EVENTS
• Jetty2Jetty, Clontarf (20 July)
• Hell of the West, Goondwindi (22 & 23 March)
Full list of distributors
Would your business like to stock the SEQ Runner magazines? Email admin@echo-news.com.au
THROUGH THE LENS
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 Ultra Trail Kosciuszko to the fun vibes at the New Years Eve Wild Earth Resolution Run, 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
ULTRA TRAIL KOSCIUSZKO
NYE WILD EARTH RESOLUTION RUN
Gold Coast
Tuesday 31st December 2024
The seventh annual Wild Earth NYE Resolution Run took place on Tuesday 31st December and was an unforgettable way to close out 2024, bringing together runners of all ages for a scenic and vibrant race around Emerald Lakes Golf Course and its picturesque wetlands.
From the fast and flat 13km challenge to the 4km Pram Push, every participant found their stride in this well-organized and communitydriven event. The junior races were a highlight, with young runners showing their enthusiasm and determination on the course.
The event truly embodied the spirit of resilience, celebration, and community, making it the perfect way to bid farewell to 2024 and welcome a new year of running adventures.
SMART MOVES
for safety
Running should be an empowering and freeing experience for everyone, yet safety concerns continue to disproportionately impact female runners. With alarming statistics revealing the widespread reality of harassment, this article explores the challenges women face while running, the measures being taken to improve safety, and the role that both technology and community can play in creating a more secure running environment.
In March 2023, Adidas released findings from their study highlighting major safety concerns women face when running. The sports brand surveyed 9,000 individuals across nine countries to understand women (and men’s) experiences and perceptions of personal safety when running.
The results were staggering, with 92 per cent of women reporting feelings of concern for their safety when out for a run, with over half (51 per cent) being afraid of being physically attacked.
Over one-third (38 per cent) of women had experienced physical or verbal harassment and, of these women, over half received unwanted attention (56 per cent), sexist or unwanted sexual attention (55 per cent), had been honked at by passing motorists (53 per cent), or were followed while on their run (50 per cent).
The repercussions can be devastating and lasting. Of those who had experienced harassment, women were significantly more likely than men to suffer resulting mental
and physical impacts, with more than half of women reporting anxiety (53 per cent, compared to
38 per cent of men and heightened feelings of vulnerability (40 per cent, compared to 30 per cent of men).
Consequently, 46 per cent of women identified a loss of interest in running.
In Australia, this problem was especially brought to the attention of the nation when
Ms Samantha Murphy, a 51-yearold wife and mother of three, went missing while on her trail run in bushlands nearby her Ballarat home. Occurring on 4 February 2024 – in which, more than 12 months later, Ms Murphy’s body is yet to be located and investigations are ongoing – Ms Murphy disappeared on trails that were very familiar to her, having run along them up to three times per week.
Unfortunately, women feeling unsafe
while running (or exercising in general) is not a new phenomenon, with communities in SEQ not immune from this issue. This includes, throughout May and June 2024, several incidents occurring on the paths and trails of
Mt Coot-tha ranging from alleged sexual assault attempts, an alleged wilful exposure and a group of women allegedly being menaced by a loitering man. The perpetrator, or perpetrators, of these alleged acts were never located or arrested.
In response, the Trail Racing Association of Queensland (TRAQ) in conjunction with The Honourable Jonty Bush MP (Member for Cooper) organised a ‘Reclaim the Trails’ event, in which approximately 300 walkers, hikers and runners gathered at the JC Slaughter Falls section of Mount Coot-tha bushlands, demanding an end to genderbased violence.
I get contacted by women that don’t even live or work nearby; they’ll drive in specially to run in a group setting. - Katie Dall
In July 2024, Brisbane City Council installed a network of 80 secret and visible CCTV cameras across the Mt Coot-tha Reserve, Brisbane‘s largest natural area at 1,600 hectares of bushland. The cameras are monitored 24 hours a day.
Katie Dall – founder of Club KT, located in the heart of Brisbane (www.clubkt.com.au) – is a qualified personal trainer and running coach, as well as an accomplished runner across road and trail with over 15 years of health and fitness industry experience. Where Katie previously ran solo along the varying trails spreading throughout Mt Coot-tha, she now will often run with others, organising frequent group runs. But increasingly, Katie is witnessing higher attendance of female runners for events she hosts in the Brisbane CBD and along Brisbane River, in the evening after general working hours.
‘Women have come seeking out a safe environment where they can run, in addition to other benefits such as accountability, motivational and social. However, personal safety is front of mind for most female runners.
‘I get contacted by women that don’t even live or work nearby; they’ll drive in specially to run in a group setting.’
For some women – such as those beginning or returning to running, running mums with infants and/ or toddlers, as well as women in rural and regional areas – joining or finding a running group can be problematic. In these instances, attending and participating in your local parkrun is encouraged. Talk to race directors and other volunteers and ask if they can introduce you to other runners that are friendly, as well as suit your ability and circumstances.
In response, Katie introduced selfdefence classes for female club members. ‘These were so helpful in boosting their confidence. Not just because they were taught how to defend themselves if attacked. But also gaining skills in situational awareness, using body and verbal language to present yourself as a less likely target [such as not shying away, saying “hello” and looking oncoming runners in the eye, while having an upright and strong
posture] and other safety tips.’
Katie highlights technology provides many benefits for runners’ safety, however some sensibility is required.
‘Taking your smartphone on your run is important, especially if you get into trouble or suffer an injury. But it’s easy to become distracted by it, which is the quickest way to lose situational awareness and being mindful of what’s around you.
‘Also, pretending to be on a call won’t necessarily deter an attacker, and holding your phone in your hand or to your ear could limit your ability to fight them off.’
Katie points out more runners are using Apple AirTags (or similar technology) to enhance their personal safety and receive assistance in case of unexpected incidents. Their location is not tracked by GPS, but by Bluetooth. An AirTag emits a Bluetooth signal that privately and securely connects to any device in the Find My network (Apple‘s location-tracking feature), and then its location is triangulated by its connections and sent back to designated iPhones.
‘The benefit of using an AirTag is that it can be easily concealed, it still works even if you’re separated from your iPhone and it can assist rescue teams to trace and locate you.’
For women that enjoy listening to music, podcasts or audiobooks while on a run, Katie encourages moving away from noise cancelling headphones and ear pods.
‘Shokz are a fantastic option,’ says Katie. ‘You can hear the audio really clearly, but it doesn’t block surrounding noises. Again, they just
TRACKING APP take aways
There are various apps for tracking and sharing your running activities, but it’s essential to prioritise safety while using it. Here are four things to think about in relation to your privacy and safety:
Privacy settings
Be sure you’re able to customise your privacy settings to control who can see your activities. You can choose to make your activities private, visible to followers, or even hide the start and finish points to protect your home address.
Location data
Avoid sharing the exact location of your home or other sensitive places (e.g. your office or workplace) by manually adjusting the starting point of your activities. You can do this before you start recording your run on the app.
Signal features
Some apps (like Strava through their ‘Beacon’ feature) allow you to share your real-time location with a family member or emergency contact during your activity. This is especially useful for long runs when someone should know your whereabouts.
Avoid posting routes
Be cautious about sharing detailed routes that you frequently run. Instead, consider sharing more general route information to protect your privacy and avoid creating a predictable pattern.
help with having that situational awareness by still being able to hear what’s happening around you.’
Shokz are wireless headphones that utilise bone conduction to make headphones that transmit sound by sending vibrations along your cheekbone, directly to your cochlea where it is processed by the auditory nerve. As the headphones sit on your cheek bones, your ear canal is left open and sound waves bypass the eardrum. The result is a revolutionary way of listening to music which still allows you to hear ambient sounds around you, with no loss of sound quality and no blocking of your ear canals.
At SEQ Runner, we believe the sport of running should be equal, as it equally affords moments of greatness in all of us. Unfortunately, the vigilance, hyper-awareness and precautions women undertake and experience before, during and after a run is completely disproportionate. Just as damaging is women continuing to be made responsible for protecting themselves.
The evidence is clear. While on their run, most female runners have been startled, distressed, frustrated and humiliated. They have been harassed, sexualised and followed. In all instances, they are unwanted, unwarranted and not humorous.
Men must also consider that even seemingly innocuous comments or actions, which were never intended to hurt, are sometimes damaging in ways men don’t understand.
There is more male runners can do – both individually and in group environments – in addition to refraining from such behaviours; if men hear or see such behaviours, then it is important that they speak up and call it out. Similarly, it is vital they create a running environment and community where women can speak up about it also so that the experience can be shared and learned from.
Because, ultimately, women on their run are not looking for any unique type of treatment; they just want to be respected on the trails, track, and roads.
SAFETY TIP HUB
For Running Groups
If running abilities within the group vary, faster runners should frequently run back to a distance behind the slowest runner or pause and wait for them to catch up.
1. Be mindful of who is behind you.
2. Do not leave the group without informing someone.
3. If someone says they are turning back, or changing direction, tell the group leader at the earliest opportunity.
4. Don’t be shy about shouting to others if you are getting left behind, can’t see anyone or have hurt yourself.
5. Make sure you know who is in your group so that you do not leave anyone behind.
6. Try to make sure that people know you are running with them from the start, so you are not left behind.
7. If you need to stop to for a toilet or drink break, tell someone –preferably the group leader.
8. If you have lost someone, run back to where they were last seen. Tell others in the group that you are running back and why. If possible, take another runner with you.
9. Establish a code of conduct that is explicit and known to run group members, including grounds for exclusion. Unfortunately, some members may be predatorial or opportunistic in their motivation for joining.
What can our male counterparts do to make female runners feel safe while on a run. Here are some tips and insights…
1. It’s quite okay to make eye contact and say “hello” but keep it at that. Do not stare or start a conversation.
2. Never make comments, even if you think it’s a compliment. For a woman on her own, it may be intimidating.
3. Keep moving and do not linger.
4. If the runner is coming from the opposite direction, ensure there is plenty of space for you to pass each other.
5. If you are about to overtake a runner, speak kindly (but clear enough to hear) “Passing on your right.” Keep your pace up, move past quickly and, again, do not linger.
6. If you are following a runner and unable to overtake, be mindful you may inadvertently create distress. In such instances, back off your pace or change direction.
For Those Finding It Hard To Find A Run Group
Joining or finding a running group can be problematic. In these instances, attending and participating in your local parkrun is encouraged. Talk to race directors and other volunteers and ask if they can introduce you to other runners that are friendly, as well as suit your ability and circumstances.
RUNNING IS Selling Out
When the New York City Marathon held its inaugural event in 1970 – comprising several laps around Central Park – just 55 runners completed the race. On 3 November 2024, the New York City Marathon officially broke the world record for marathon finishers with a stunning 55,646 runners from across the globe crossing the finish line.
Around the world, in recent years running as a sport has gained rapidly increasing participation. While there is no definitive cause, there are many reasons attributable to this.
At the forefront is it is a legacy of the COVID-19 pandemic, which forced us to isolate in our homes and meant the mandatory closure of most sports centres, facilities and amenities. As a result, there was a rapid uptake in walking and running primarily (albeit, near our residence) because it was the only form of exercise available.
But there are other motives at work behind the surging popularity of running than just the need for real-world connections.
More and more 20- and 30-somethings are transitioning away from boozy late nights in favor of early-morning meetups for a run. Australian social change organisation, DrinkWise, highlights 76 per cent of young Australians prefer to socialise in ways that don’t involve drinking (and two-thirds of them also saying the do not want to ruin the following day with a hangover).
As we get older, running is an activity that individuals use to prove that age is just a number. It is a sport that provides for new challenges and big moments. And, regardless of anyone’s age or where they are in their life, the explosion of social media has resulted in abundance of health and fitness content, which in turn is supported by numerous apps that not only track your runs, but can also tailor individual training plans for your goal, can map out your course and even get you ready for when the zombie apocalypse arrives (Zombies, Run!).
In turn, this increased interest in running is generating
flow-on effects for races, events and festivals. The 2024 EVA Air Sunshine Coast Marathon Festival witnessed record-breaking participation with 12,000 runners crossing the starting line at Alexandra Headlands. The 2025 Jetty 2 Jetty festival, at the scenic Redcliffe Peninsula, will be debuting the marathon as it continues to be recognised as a cornerstone running event in SEQ.
Consequently, racing events are being sold out in record time, leaving many runners disappointed.
The Nike Melbourne Marathon Festival is set for a recordbreaking 2025, with more than 40,000 runners of all ages, abilities and experience levels descending on the nation’s cultural capital. With all running events selling out in a matter of hours, incredibly, race organisers have stated the festival has waitlists twice the size of the official entry list.
Unsurprisingly, SEQ race organisers have experienced similar phenomena. For the first time in its 45-year history the 2025 ASICS Gold Coast Marathon and China Airlines Half Marathon sold out in the first four days following registration opening 2 December 2024.
The ASICS Gold Coast Marathon will host the largest field in the event’s history, with 15,000 runners taking on the 42.195km signature. The China Airlines Half Marathon will see more than 10,000 runners tackle the 21km course.
“There were 4,900 marathon, and 2,600 half marathon runners registered within the first hour of entries opening,’ said Events Management Queensland CEO, Ben Mannion.
SEQ is clearly a destination of choice for runners, with Time Out Australia highlighting that, out of the 10 best marathons in the nation, this region has three (Gold Coast, Noosa and Brisbane)
SHOE ROTATION REVELATIONS
Want an excuse to buy more running shoes? Good news—science is on your side! Brought to you by the expert team at Functional Soles Podiatry, this guide will show you how a well-planned shoe rotation can help reduce injury risk, extend the life of your shoes, and enhance your runs
Want an excuse to buy more running shoes? Good news—science is on your side! Brought to you by the expert team at Functional Soles Podiatry, this guide will show you how a well-planned shoe rotation can help reduce injury risk, extend the life of your shoes, and enhance your runs
As runners, we always love a good reason to buy more shoes. Luckily for us, the research supports the notion of owning more than one pair, with some research suggesting that we could reduce our injury risk by as much as 39%.
The trouble is, there are so many shoes on the market and many of us can find the endless amount of options quite overwhelming. Don’t worry you are not alone!
We are here to help remove some of the confusion around running shoes and give you some tips on how you can organise your shoe rotation to get the most out of your runs.
Why should we have a shoe rotation?
There are many benefits from having more than one pair of running shoes. And between us, these are great excuses to have, when the inevitable question of ‘do you seriously need another pair of shoes?’ arises.
The largest benefit of a shoe rotation is a reduction in running related injuries. Different running shoes create different forces on the body, particularly if we have a variety of midsole stack heights and heel to toe drops. The variety in a shoe rotation alters the repetitive movement of running, which is often alluded to as a major contributor in injuries amongst runners.
A shoe rotation can also be a really great way to get the most life out of the shoe as possible. The foams that make up the midsole benefit from having a rest day in between runs, to let them bounce back, while you take another pair of shoes out for a run.
As you can see, the running shoe industry has changed a lot over the past few years. And depending on the type of runs you are doing, and your running goals, there are plenty of options out there to best suit your runs.
WHAT TYPES OF SHOES CAN MAKE UP MY SHOE ROTATION?
DAILY TRAINERS
The daily trainer is the shoe you‘re going to use most often. It‘s built to be durable, comfortable and versatile enough to use for the majority of your runs. Daily trainers will generally last around 600-800km.
TEMPO/ SPEED SHOES
Tempo shoes are lighter than daily trainers and are used for speed work. The workouts you will use for these are generally race pace runs, tempo runs, thresholds or progressive runs. Tempo shoes are usually non plated and resemble the traditional racing flat
SUPER TRAINERS
Super trainers are the new kid on the block. They are a mixture of daily trainer and race day shoes, resulting in a durable, comfortable, stable and fast paced shoe. Super trainers use the same foam seen in race day models, have a large midsole, and may or may not have a plate. The combination of these features helps to add more responsiveness and bounce compared to a daily trainer. These shoes are great for long runs and race paces, but can also be great on recovery runs. The super trainer is a great all rounder and is ideal if you have a small shoe rotation.
RACE DAY/ SUPER SHOES
Functional Soles Podiatry take a unique strength and conditioning approach to managing lower limb injuries, to get you back to running faster.
Lower limb injury management
Footwear assessment and advice
Return to run programs
Strength and conditioning
These are your performance shoes. They are lightweight, responsive and generally have a carbon plate within the midsole. The intended goal behind super shoes is to make your running more efficient, by reducing the work that the body needs to do, therefore allowing you to run faster or further. Super shoes are not built to last, with most shoes in this category having a lifespan of 300-400km.
9
CLINIC LOCATIONS Wavell Heights | North Lakes
us at: 1/264 Rode Road, Wavell Heights or 4/29 Flinders Parade, North Lakes 0481 723 985
Master Your Miles
Nicole Jukes is a trailblazer in the running world, making history as the first Australian female to win a Backyard Ultra.
A seasoned endurance athlete, lawyer, and motivational speaker, Nicole’s achievements extend beyond the racecourse—she’s also a dedicated charity fundraiser, raising over $20,000 for causes close to her heart.
Through Nicole Jukes Coaching, she shares her expertise with runners of all levels, offering tailored programs, gait analysis, and personalised coaching. Whether you‘re chasing a personal best or just starting your journey, Nicole’s knowledge, passion, and unwavering support will help you reach your goals.
At Nicole Jukes Coaching, Nicole recognises your finishing line goal as the starting point for you running towards self-discovery and empowerment. Nicole is committed to strengthening both your body and mind in achieving your race or running goal. Building on her exemplary running and coaching skills and knowledge, Nicole is valued by her running clients for her engagement and empathy. As a qualified and experienced coach, this is demonstrated by Nicole developing and tailoring the perfect training program and plan for you, and setting you up with a pathway that caters for your unique aspirations and abilities.
About Nicole
Nicole is a powerhouse with a passion for pushing boundaries and making a difference. Beyond being a devoted mother of two and a dedicated lawyer with her own legal practice, North Law Solicitors. Nicole’s list of accomplishments is nothing short of awe-inspiring. As the first Australian female to conquer the gruelling Backyard Ultra, she’s proven time and again that resilience knows no bounds.
But her accomplishments don’t stop there – she’s also a sought-after motivational speaker (in corporate and educational environments) and guest on running podcasts (including Running Mums Australia), inspiring others to chase their dreams with unwavering perseverance.
Running Achievements and Highlights
• Winner of 2022 “States of Origin” Backyard Ultra –First Australian female to win a backyard ultra
• Female winner of 2022 Glasshouse Hares and Hounds 50km trail
• Overall winner of 2020 Butter 6 hour track ultra
• Female winner of 2019 Butter 12 hour track ultra
Beyond the racecourse, Nicole’s heart shines as a dedicated charity fundraiser. In September 2023, Nicole raised over $12,000 for the Small Steps 4 Hannah initiative with the support of run group, Run with Rob, where she ran tirelessly along the Sandgate foreshore for a full 24 hours. With Nicole, it’s not just about crossing finish lines – it’s about making an impact, both on and off the track.
Coaching Services
From beginners to advanced runners, whether you run roads or trails, Nicole Jukes Coaching has coaching services that will add value and maximise your running
Coach Nicole’s experience enables her to adjust in real-time, keeping me engaged, encouraged, and injury-free. She’s coached me to milestones that I didn’t think were possible and has changed how I think about running. My running journey had me stagnant in paces and with her guidance I was able to cap off my years running with a marathon PB and my longest run to date. Highly recommend.
~ Rebecca
10 week specified event program
(e.g. half marathon, marathon, etc.)
Prepare for your upcoming race with Nicole’s 10-week specified event program, tailored just for you
10 week “Beginner to 5k” program
Kickstart your running journey with this beginner program that is perfect for new runners seeking guidance and support
10 week “Learn to run” program
Elevate your running with Nicoles 10-week “Learn to Run” program, which is designed for all runners aiming to enhance their skills
Gait and technique analysis
Optimise your running with Nicoles gait and technique analysis, which is designed to enhance performance and reduce injury risk
Weekly group sessions (coming soon)
Join Nicole’s group sessions to boost your performance with expert coaching and a supportive community
Online weekly coaching plans
Transform your running with personalised online weekly coaching plans tailored to your goals
What you can expect from Nicole Jukes Coaching
• 24/7 athlete support
• Individually tailored plans
• Weekly check-ins
• Form and technique review and advice
• Mindset development
For more information, reach out to Nicole Jukes Coaching at nicolejukescoaching@gmail.com or connect on Instagram @nicolejukescoaching and Facebook Nicole Jukes Coaching.
✓ 24/7 Athlete Support
✓ Individually Tailored Plans
✓ Beginner to Advanced Runners
✓ Weekly Check Ins
nicolejukescoaching@gmail.com
✓ Form & Technique Review
✓ Advice
✓ Mind-set Development
JOIN THE
Race
Jetty 2 Jetty Standard Registrations Now Open
The countdown to one of Moreton Bay’s most iconic events continues!
Standard priced registrations are now open for the 2025 Jetty 2 Jetty Half Marathon and Fun Run, taking place on Sunday 20 July. With spots filling up fast and the Kindred Half Marathon already 60% sold out, runners are urged not to wait on registering for this iconic race.
With breathtaking coastal views and an electric atmosphere, this year’s race features:
• Kindred Half Marathon – Already 60% sold out!
• Belles and Brides 10km
• Endeavour Foundation 10km
Wheelchair
• Planet Fitness 5km
• Ausbuild 3km
Expressions of interest for the invitation-only marathon have now closed, and the next stage of event planning is underway.
Acting CEO of Moreton Bay Region Industry & Tourism, Luke Edwards, emphasised the event’s significant impact on the local community. “The Jetty 2 Jetty weekend is a highlight of the Moreton Bay calendar, attracting thousands of participants and their supporters to the region. Each year, we see a fantastic uptake in overnight stays, with local businesses benefitting from the increased
tourism. It’s a celebration of fitness, community, and the stunning beauty of our region,” Mr. Edwards said.
With categories for all fitness levels and ages, Jetty 2 Jetty is more than just a race—it’s an unforgettable experience for runners and supporters alike. From seasoned athletes to families seeking a fun day out, everyone is welcome to lace up their sneakers and join in.
J2J is a celebration of fitness, community, and the stunning beauty of our region
Luke Edwards, Acting CEO of Moreton Bay Region Industry & Tourism
City of Moreton Bay Mayor Peter Flannery said Jetty 2 Jetty had become a truly iconic Moreton Bay event which reliably draws an excited and energetic crowd.
“This is a fantastic and inclusive event which brings participants of all abilities and levels of fitness from across South-East Queensland and further afield to enjoy being active in Moreton Bay,” Mayor Flannery said. “The popularity of Jetty 2 Jetty really demonstrates why the city boasts a reputation for being healthy, active, and vibrant.”
Don’t miss your chance to be part of
this iconic event. Spots are limited and are selling fast!
This event is proudly presented by Moreton Bay Region Industry & Tourism in partnership with Moreton Bay Road Runners, proudly supported by Principal Sponsor City of Moreton Bay, and sponsored by Moreton Bay Food & Wine, Kindred, Belles and Brides, Endeavour Foundation, Planet Fitness, Ausbuild and LVL Up Supps.
Event Details:
Jetty 2 Jetty Half Marathon & Fun Run
Date: Sunday 20 July
Time: 5:30am – 11am
Location: Pelican Park, Clontarf
Registration: On sale NOWhttps://www.j2j.com.au/
BECOME UNTAMED IN Border Country
On Saturday, 21 June 2025, Untamed Border Events will be hosting their third Untamed Border Run. Located in Killarney (approximately 35km south-east of Warwick on the Condamine River) this unique running festival consists of three races – a 50km ultra marathon, a 21km half marathon and a 10km race.
UBE founders, Susan and Gavin Blissner, had moved to the outskirts of Killarney having enjoyed a lifelong passion for adventure-based sports.
‘To our delight, we discovered our new home was surrounded by a whole new playground!’ says Susan. We loved exploring the backroads, the mountains of the Main Range and inviting friends from Brisbane to come along. They, like us, were blown away by the beauty of the area; so close to Brisbane – a hidden gem.’
This attraction to the landscape along the Queensland-NSW border inspired Susan and Gavin to create an event that allured visitors to experience this area of SEQ.
‘Having competed in events in some very unique locations, we felt this region was perfect for a long-distance running course. But we also knew that some of the best views were only visible from privately owned rural properties.
‘Gavin and I felt confident in organising an event, having competed in adventure racing, triathlons, orienteering and outdoor events for many years, as well as volunteering on others.’
What makes the Untamed Border Run special is it traverses across privately owned acreage and farming lands, exposing runners to spectacular views not normally accessible to the public.
‘We chatted with local owners and farmers about mapping a course across their land, and they were thrilled and welcoming of the idea,’ says Susan. ‘From there, the concept developed into a not-for-profit event that is
centred around our core themes of fun, outdoors and community. We have been honoured to have a warm reception from local community groups and government organisations who have welcomed this novel event from the very beginning in 2023.’
Being a regional event, UBE urges travelling runners to book their accommodation early if they want to stay the weekend, with the nearby Queen Mary Falls ideal for a postrace recovery walk. There are accommodation services available in Killarney, with options also in Warwick and Stanthorpe.
Part of the attraction of the Untamed Border Run are the course profiles for each distance, which are excellent for runners wanting to experiment trails, while offering something new for experienced trail runners.
‘This is not a road race or a fire trail run!’ says Susan. ‘Part of the fun and accomplishment of the Untamed Border Run is the rugged, unpredictable terrain under foot – including slashed cow paddocks, back country roads, creek crossings and forest trails. ’ Being on private farmland, there is a
plethora of flora and fauna around – eagles circling above, ducks on the dams, cows watching curiously, temperate rainforest and bucolic scenery. What a way to spend a winter’s day in Untamed Border Run country!
Also making it a celebration are the Killarney residents and farmers that Susan acknowledges is vital for making the Untamed Border Run a success.
‘The day brings out the community in force as they volunteer on all aspects of the event – the farmers, landowners and their dogs love coming out to see the day unfold. A local farmer makes these awesome animalshaped fire pits at Race HQ [Killarney Showgrounds], others set up chairs at farm gates and snack stations, and a formidable group of locals do all the race day catering at our onsite kiosk. The Untamed Border Run is an event not to missed. On a perfect winter day, 50km runners may be rewarded with a view to Brisbane over 120km away.
For more information on UBE and the Untamed Border Run, visit www.untamedborderevents.com.
THE SCIENCE OF STRENGTH
STRENGTH TRAINING DEMYSTIFIED: WHICH PROGRAM IS RIGHT FOR YOU
By Dr Channa Marsh, PhD Sports Science, Exercise Physiology
There are many different ways to structure a gym program, and every way depends on one question: “What are you trying to achieve?”
Within this article I outline some typical gym programming styles that are regularly prescribed within the strength and conditioning world. Each one serves different physiological purposes, allowing a programmer to target sportspecific responses!
The below table is one example of how sessions are laid out for the main compound or primary exercises (i.e. squats, deadlifts, leg press, lunges, etc) within a session. There are a lot of these tables out there that generally follow the same guidelines.
%RM, percentage of one Repetition
Maximum, percentage of maximum weight you can lift in one repetition; RPE, your rating of how hard the exercise feels on a scale of 1 (no exertion) to 10 (maximal exertion).
Let’s dive into them a little further.
The main basis of a hypertrophy
program is to build muscle size. Hypertrophy programs are rarely prescribed to runners. Building muscle mass is counterintuitive for running where you want to balance the weight that you carry each stride, with the power required to accelerate you forwards. In most cases, increasing body mass through hypertrophy training would reduce running efficiency. Hypertrophy occurs when there is high mechanical tension, i.e. where the muscle produces large amounts of force to overcome the resistance of the weight many times over. You can see from the table that the sets, reps and weight have to be high for sufficient mechanical tension to produce hypertrophy. This type of training causes microtears in the muscle fibres (a main cause of delayed onset of muscle soreness; DOMS) that, when repaired by the body, naturally increases the muscle fibre size. Hypertrophy training may be prescribed for athletes where absolute power production (regardless of body mass) is the main focus (i.e. time
trial cyclists, rugby players, body builders), but is rarely undertaken by endurance runners.
You may think that maximal strength training is similar to hypertrophy training, as 80%+ intensity would appear to cause a similar response. However, this is not the case! Maximal strength training utilises less reps (near maximal efforts) and longer rest periods to improve muscle forcegenerating capacity with minimal or no muscle mass increase. Maximal strength training improves maximal strength, the dynamic rate of force production (the speed at which an athlete can generate force during rapid muscle contractions), muscular power and neuromuscular recruitment. These strength increases are mainly due to enhanced neural recruitment pathways to muscle fibres (rather than increasing muscle size). Maximal strength training is a fabulous tool for all runners from sprint distance to ultras, however
%RM, percentage of one Repetition
Maximum, percentage of maximum weight you can lift in one repetition; RPE, your rating of how hard the exercise feels on a scale of 1 (no exertion) to 10 (maximal exertion).
it is probably not prescribed regularly enough.
Power programs involve performing highly specific movements as quickly as possible – i.e. power cleans, squats with a fast upwards movement. The main aim is to increase the dynamic rate of force production (the speed at which an athlete can generate force during rapid muscle contractions). A small number of repetitions are performed as a) the movement has to be very high quality (performed at >0.7m/s), and b) the energy system the body uses to perform these rapid movements (ATPPC system) at the required speed tire very quickly and need ample rest to replenish. Power and explosive-based athletes regularly use this programming style, such as sprinters and shorter distance track runners. Although not the most important training type for longer distance runners, power programs can be a fun addition that provide a different stimulus.
Muscular endurance training involves your typical low load, high repetition programming that focuses on building the endurance of the muscles. This type of training teaches muscles repeatedly to prolong fatigue onset. This programming style is regularly prescribed for endurance athletes to complete in the gym on the basis that it closely reflects the metabolic and muscular demands of their performance outcome (i.e. running). A like-for-like situation, right? However, research over the past decade has suggested that this type of gym programming may be overprescribed for endurance athletes. To explain, most runners get their muscular endurance training from the running-specific component of their program. Thus,
their gym time may be better utilised targeting one of these other programs, e.g. maximal strength. For example, a standard endurance runner may go for a 60-minute run at 170 strides per minute, resulting in 5,100 single leg repetitions at a light load (your body weight). This already addresses some of the cardiovascular, metabolic and muscular endurance aspects for long distance running performance that muscular endurance training in the gym provides, potentially freeing up your gym time for another type of strength training!
In saying all of this, there is a time and place where all of these diverse programming styles can
be utilised to enhance running performance (well, maybe not hypertrophy training). More to come in the next issues of SEQ Runner!
Dr. Channa Marsh, an Exercise Physiologist and ESSA Sports Scientist, helps athletes enhance performance through education and practical application. With a PhD in Exercise Science, she lectures in High Performance Sport at Australian Catholic University and contributes to SEQ Runner by translating research into actionable training insights. A passionate runner herself, she hopes to see you on the SEQ roads and trails.
EVENTS
SUN 6TH APRIL
BRISBANE ROAD RUNNERS RACE
South Brisbane Sailing Club
The Brisbane Road Runners are hosting a race on 6 April 2025, offering distances of 5km, 10km, 15km, and 20km. Part of a regular series held every second Sunday, these events cater to runners of all abilities with a variety of distances to choose from. Races begin and end at the South Brisbane Sailing Club on Hill End Terrace, West End. Participants can enjoy the scenic, certified 5km loop along Hill End Terrace and Riverside Drive, with kilometre markers throughout. Longer distances are completed by running multiple loops of the course. The shaded clubhouse area provides a welcoming space for runners, supporters, and spectators. For more details, including start times and registration information, visit the event website. www.brisbaneroadrunners.org
GOLD COAST 10 & 5
Broadwater Parklands, Southport.
The Gold Coast 10 and Gold Coast 5 running events on 6 April 2025 are held as part of the Gold Coast Triathlon weekend. Starting and finishing on the lawn in the Broadwater Parklands, the early morning 10km and 5km will utilise the cool early Autumn conditions and the super fast, flat highway road surface.
SUNDAY 16 MARCH
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.
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 tough 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 23 MARCH
TOP OF THE RANGE ENDURANCE CHALLENGE
Picnic Point, Toowoomba
Includes a 15km, 10km, 5km and 2km kids run at Picnic Point, Toowoomba. The event is on a 5km looped course with awesome views and is open to seasoned runners and first timers alike.The 10km and 15km have a minimum of age of 12 years. www.ontheedgeevents.com.au/ topoftherangeadventuretrailrun
SATURDAY 23 MARCH
YANDINA 5-0
Teralla Brewing, Yandina
The Yandina Five ‚O‘ on 29 March 2025 is a 50km trail run on the beautiful, undiscovered trails around Yandina on the Sunshine Coast hinterland. As well as the 50km distance, there are also 36km, 21.1km and 12km options. The courses take entrants through Mapleton National Park, private land, across creeks, past a stunning lookout and up and down challenging hilly terrain.The event HQ is local craft beer brewery, Terella Brewing. www.runqld.com.au
SUNDAY 30 MARCH
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/
SATURDAY 12 APRIL
GIL’S GALAVENT BACKYARD ULTRA
Treville Downs, 1887 Wallumbilla North Road , Wallumbill
Test your endurance at this unique “last one standing” event in Queensland’s stunning outback. Set on a working cattle property spanning approximately 3,000 acres, participants will tackle a 6.71km loop of the property every hour, starting on the hour, until only one runner remains. Full event rules and details can be found on the official event page. https://gilsgalavant.com.au/
FRIDAY 18 APRILSATURDAY 19 APRIL
WALKING FOR WARRIORS ENDURANCE CHALLENGE
Denis Park, Boyne Island
The Walking4Warriors Endurance Challenge is an annual fundraising event that pushes participants to their physical, mental, and emotional limits. Starting at Dennis Park, this time-based challenge dares you to see how far you can go—run, walk, or even crawl—for 3, 6, 12, or 24 hours. Entry includes a limited-edition Walking4Warriors t-shirt, with all proceeds supporting Gladstone Combined Services and Young Veterans Central QLD. https://walking4warriors. org/2025-endurance-challenge
SUNDAY 27 APRIL
WALKABOUT CREEK TRAIL RACE
Enoggera Resevoir, Enoggera
The Walkabout Creek Trails Race is a TRAQ event, starting from the Enoggera Dam Wall and finishing at the Walkabout
Creek “Beach” and Visitors Centre.The course is 12.5km and suitable to most runners, from the fast runner who would like to have a nice hit-out, to people who are new to trail running or to those who would like to have a nice social run with friends. In 2025 the event is part of the Brisbane Trail Marathon events, held on the same day. www.traq.org.au
SATURDAY 3 MAY
TOOWOMBA MARATHON
Clive Berghofer Stadium, Toowoomba
The weekend of entertainment and fun for the whole family kicks off on Saturday at Toowoomba Wellcamp Airport with a 5km run on the fast and flat Airport Drive, followed by a unique opportunity to hit the tarmac to take on the ‘Runway Mile’. Sunday sees the main Marathon event, along with supporting distances of Half Marathon, 10km, 5km and a 2km for the kids. The courses are designed to take in the historic sights, artistic streetscapes and colourful parks and gardens. The Marathon route in 2025 is a 3-lap course.
www.toowoombamarathon.com.au
FRIDAY 9 MAY
RUN THE RIVER BRISBANE ULTRA
Queensland Maritime Museum, Southbank
Includes 100km, 100km Teams event, plus a Midnight Marathon.The event is based on a scenic 5km riverside loop that starts from the Maritime Museum Precinct and heads out toward Story Bridge (Captain Burke Park) and back. The 100km can be run as a relay in teams of 3-6 or 7-10 people. The Marathon can be run in a relay team of 2.
https://riverrun100.com.au
SUNDAY 17 MAY
GLASSHOUSE 100
Beerburrum State School, Beerburrum
The Glasshouse 100 from 17 to 18 May 2025 in the Glasshouse Mountains, Queensland, is the original and longest standing miler in Australia. As well as the 100 mile event, there are also 100km, 50km, 30km and 12km trail run options to choose from. The terrain varies from easy gravel road to rough, steep singletrack. There are beautiful views throughout the course, particularly from the top of Mt Beerburrum and Wildhorse Mountain. www.aaaracing.com.au
SUNDAY 18 MAY
POOLWERX MOGGILL MARATHON
Moggill, West Brisbane
The Poolwerx Moggill Marathon is back on 18 May 2025 with a marathon, half marathon, 10km, 5km and 2km fun run. The routes take in the beautiful surrounds of the Moggill area in the western suburbs of Brisbane with native wildlife and stunning views. The elevation of these routes will challenge you as you scale “Mount Moggill” and some of its mini Mounts along the way. https://moggillmarathon.com.au
SATURDAY 24 MAY
MAGNETIC ISLAND TWO BAYS TRAIL RUN
Magnetic Island, Magnetic Island
The Magnetic Island Trail Run on 24 May 2025 in Queensland takes you from one side of Magnetic Island to the other. There are ferries with timings that suit to get you to the start line on time in Nelly Bay, with the start line very close to the ferry terminal at the Magnetic Island State School. The trails will climb out Nelly Bay to the top of the hill above Arcadia Bay and the longer distances will take you down into Horseshoe Bay and back to Arcadia, taking in spectacular views along the way. https://outerlimitsadventure.com. au/event/the-two-bays/
For more events visit our running calendar online
MORE EVENTS
Behind the Scenes Joel Murray: Race MC
Joel Murray is renowned for being an entertaining, informative and engaging announcer and MC for numerous race events, from grass roots community races to major international races. Within SEQ, he has called for the Gold Coast, Brisbane and Sunshine Coast Marathon Festivals, as well as Jetty 2 Jetty, the Yeppoon Running Festival and Hell of the West.
His reputation as an outstanding announcer and MC was cemented when he called the Queen’s Baton Relay for the 2018 Gold Coast Commonwealth Games as well as the Sydney Marathon.
In this interview, we learn how Joel got his start in this profession, his journey over the years including the highs and lows, and what drives him for making every running event and festival a complete celebration.
How long have you been MC’ing races?
My first event was the 2012 Cairns Ironman. I was the announcer at the bike turnaround, in front of the Central Hotel, at Port Douglas, where I talked about the athletes for six hours.
How did your journey in MC’ing races start?
At the time, I was a PE teacher in Cairns and I was tapped on the shoulder after speaking at a conference for PE teachers in the district.
For me, teaching was always about pathways for children and providing access for them to participate and compete at regional, state and national levels. I was expanding my cross-country program to implement a pathway for potential triathletes. I started collaborating with swim coaches, as I would coach running and cycling, I am passionate about lifelong fitness and the sport of triathlon. This came through at that conference and I apparently sounded alright. The organisers needed someone, and I was available as I’d broken my collarbone and was unable to race; at which stage, I was undefeated for two years in North Queensland’s triathlon scene. The race organisers asked me to return, which I did the following three years. Then, in 2016, which was my breakout
year, I moved to Brisbane and I was picked up to announce at the World Championship Ironman 70.3 at the Sunshine Coast, as well as my first Gold Coast Marathon Festival and Bribie Island Triathlon Series.
It just progressed from there, starting with one or two events a year, that turned into 10 events in 2016, and in 2024 I did 45 events.
It was not an overnight success, however in 2017 I decided to leave my teaching profession to focus on this.
In 2018, you were the voice for the Queen’s Baton Relay leading into the 2018 Commonwealth Games on the Gold Coast. Tell me about that experience.
Starting in Canberra, I travelled around to every nook and cranny of Australia, for 75 days, as the voice for the Australian leg of the Queen’s Baton Relay – 3,800 baton bearers, 11 concerts, 20-odd flights. It was very, very special. This was another pivotal moment in my career. I was gaining momentum with my involvement particularly with the Gold Coast Marathon Festival, as well as working with grassroots events in the school system, but I really levelled up in this instance. I was interviewing professional athletes, like Ian Thorpe and Cate Campbell. I was introducing entertainers, such as Jessica Mauboy. It was not just
Image credit @thesundaylongru
speaking in front of big crowds, it was an ongoing live and global broadcast.
What was a highlight of this journey?
Passing by schools, with kids out the front holding up cardboard torches they had made in class. Unfortunately, it would usually be me explaining to the teachers the torch is to carry the Olympic flame; for the Commonwealth Games, it is a baton carrying a letter from the Queen. Still, it was a lot of fun, very cute and worth seeing the smiles on all the kids’ faces.
A highlight from the 2018 Games itself, was announcing Kurt Fearnley as he crossed the finish line to get the gold medal in the wheelchair marathon, which was his last ever professional race.
What has been your proudest moment as a race MC? I feel fortunate and lucky to say I was the finish line MC, for the past two years, that’s transformed the Sydney Marathon and elevated it to the status of ‘World Marathon Major’, making it only the seventh major marathon in the world. One of the key criteria for this status is finish line atmosphere, so I’m very proud of my part for the Sydney Marathon getting this recognition.
What is key to being a successful MC?
I do a lot of homework, a lot of research, before going into a race. I will memorise beforehand key messages, sponsors shout-outs, race information so that I will have to read as little as possible. As soon as you begin to read, your eyes are down, and you’re missing out what is going on in the race.
microphones are set up, I know how the sound systems work, I know how to position the speakers to maximise their volume and reach.
It also helps me to immerse myself in the experience. I will meet with the race organisers and directors. I will meet with the sponsors. I will work behind the scenes, as part of the operational setup just putting up barriers and signage, to understand the layout, flow and geography of the course. Even when athletes are picking up their race bibs in the days before, I’ll wander the expo and talk to runners, get a sense of what they’re feeling and thinking to help me get in the moment.
And as an athlete myself, having lived the racing experience, I understand what is going through their heads. I understand how they feel.
Ultimately though, I’m good at thinking and speaking on the go. I have a little bit of humour, but in no way am I derogatory or biased; it’s more “dad” humour and silly puns. Things like, “Look at this bloke, doing his best to show why Crocs should be everyone’s running shoe!”
At the end of the day, I am a fan and an entertainer, that problem solves and makes connections to these extraordinary efforts that makes them relatable, but also admirable, for the whole community.
It’s addictive, that finish line moment, watching each runner come through and you see the months of work and effort, and in that instant, you see the mind say to the body, ‘You can stop.’
The only thing I want to read are the names on race bibs as the runner approaches or crosses that finish line because, in that moment, they are a big deal. My eyes are up all the time and I’m announcing what I see, what the crowd can see and where do I want the crowd to look. For example, there may be someone dressed in a dinosaur costume, so I will direct the crowd’s attention there and make it a shared experience with commentary like, “What must they be experiencing right now!? They’re finishing a marathon, it’s 28oC and the humidity is through the roof! What an achievement! Give them a big round of applause!”
- Joel Murray
It‘s that engagement that keeps the crowds around, which is what I want for every finisher. I want the stands still heaving, with standing room only, for the slower runners, well at the back of the pack, as much as the elites at the front, and every runner in between.
It is about making it the best day for any runner that has trained and paid the entry for this race. I want them to savour that finish line. As well, I want to be there for any spectator that’s got up at 3am and has travelled to be there to cheer on their loved ones.
What is it about MC’ing a race that drives you?
It’s addictive, that finish line moment, watching each runner come through and you see the months of work and effort, and in that instant, you see the mind say to the body, “You can stop.”
There is a reaction that is both huge and very personal. It is raw, human and unscripted.
What do you consider is your point of difference to other race announcers?
I’m like a Formula 1 driver that understands the car, as opposed to one who just drives. I know how the
How has being an athlete helped you with the challenges of being a race MC?
Being an athlete myself, I have had medical episodes, I’ve passed out on course, I’ve vomited on course. As such, I’m doing my best to read people and make sure they’re safe. If I see a ‘medical’, I’ll signal for medical people to respond. Obviously, it’s not something I want to draw the audience’s attention too. It’s about maintaining the respect and dignity of the runner in need, as well as not creating a scene that impedes paramedics and medical staff.
Moments like at the 2023 Gold Coast Marathon [where Florian Gallay (34) reportedly suffered a heart attack 100 metres from the finish line of the Gold Coast Marathon and later died at the Gold Coast University Hospital], which happened right in front of me and I signalled medics immediately – which was not the first time I had experienced this – it was quite impactful and I broke down
two or three days after.
Since this occurrence and from my learning, I’ve spoken to other race directors and organisers to be appropriately equipped and ready, particularly at finish lines, because I hope to never have to announce through something like that again. And I don’t want to have other runners or families on the side to have to see that also.
What are the biggest challenges you’ve confronted as a race MC?
There have been races where timing systems or chips have failed, and it’s difficult to ascertain splits or projected finishing times. Names on bibs have been wrong. So, there have been instances, where I’m troubleshooting constantly so I can do my job and give runners and the crowd the awesome experience they signed up for.
That’s interesting. I would have thought the biggest challenge would be announcing, and keeping your commentary energetic and fresh, over eight hours! Nope, that’s the least of my problems. I could talk all day, given half a chance. But in all seriousness, my training and preparation to call a race is like that of an athlete. Like a runner, I have my pre-race routines. I hydrate and look after my nutrition. I’m always learning though and working to do my job better. I once false-started a kids’ race on the Gold Coast when I said in the last 30 seconds, ‘Alright kids, are you ready to go?’ All they heard was “go” and they were off and running with no hope of getting them back, so I’m extra careful of what I say when I hype up the junior runners!
When announcing at a race, do you ever get FOMO (fear of missing out)?
Yeah, I do. I want to work at events, and MC events, where I’ll get FOMO. That is my goal. Working at the Gold Coast or Sydney, I get the biggest high that can take days to come down from. On occasion it’s better than a runner’s high; races where I’ve felt emotionally invested not just because of this incredible gathering of incredible people from all over the world. Rather, I get to set an atmosphere where every athlete has can have an uplifting experience by confronting a challenge and overcoming the struggle. Being witness to that and calling it out over the speakers for everyone to hear, is the best feeling in the world.
For more information on Joel Murray, including his services, you can contact him via email at multisportmc@outlook. com or follow/message him on Instagram
SUPERCHARGED SALMON BOWL
Boost your omega-3 intake with this delicious salmon recipe! Packed with heart-healthy fats, it supports inflammation, joint health, and overall well-being— perfect for those who don’t get enough oily fish in their diet.
INGREDIENTS
• 1 x pack (150g) ‚Tassal‘ natural smoked salmon (ready to eat) OR 2 x skinless salmon fillets, cooked to our liking
• 300-400g edamame OR broad beans
• 2 cups brown rice
• 1 x large packet pre-chopped coleslaw/slaw mix
• 1 x cucumber, sliced
• 2 x spring onions, sliced
• Optional: Pickled vegetables - e.g. ginger, onion
• 1tbsp. dressing of choice (e.g. reduced fat mayo)
METHOD
Cook salmon if needed, or remove pre-cooked salmon from packet. Then, simply assemble each rice bowl with 1/2 cup rice, 1/2 fillet salmon, ~100g beans, large handful slaw, 1/4 cucumber, and top with spring onions, optional pickled vegetables and dressing.
WHY HILLS MAKE YOU A BETTER RUNNER
Resident running coach Paul Gourlay breaks down the benefits of hill running—why it’s worth the effort, how it strengthens your body, and how to incorporate it into your training. Love them or hate them, hills can make you a better runner!
Let’s be honest. Who actually enjoys running hills? I think it’s safe to say that most of us prefer a nice easy run along a flat path. While running along a flat path is not necessarily bad for us, the continuous nature of these runs could lead to some issues.
Most running injuries occur through overuse. When we run along a flat path all the time, our bodies are moving in the same patterns and we use the same muscle groups over and over. It is also common to run too fast too often, therefore putting more strain on your body. This is where hills have so many good benefits.
Running uphill helps to improve our efficiency. We run in our most natural position and its helps avoid overstriding. There are also great strength benefits to consider when running hills. On the uphills we are up on our toes, providing a great workout for our calf muscles. On the downhills most of the load is taken on by the quadriceps. The load on the body during a hilly run can be likened to doing workout in the gym, although I still highly recommend separate strength sessions as part of your weekly training.
Surprisingly, downhill running is more complex than uphill. One common mistake with running downhill is braking too
much. Overstriding and constantly pushing back with each step. The best way to tackle a downhill is to let yourself fall by leaning slightly forward. If you’re running on a flat surface this is easier to do. If you’re on an uneven surface (e.g. trail running), focus on your foot placing and the path you wish to take. The trick is to feel comfortable and not over think your movement. Practice is always the best way to improve, so consider running some short downhill intervals before exploring those longer and steeper descents.
To integrate hills into your weekly schedule, it is best to start with some short intervals. Begin with uphill efforts. You can use distance or time as a measurement (50m or 30s is a good starting point). The next challenge is to increase the distance or time. Once you become comfortable at running uphill, start to introduce some downhill efforts. Be aware that downhill efforts can place a lot of strain on your knees. Work on your technique. Remember to lean forward and be relaxed.
My personal favourite way to integrate hills into my weekly routine is to run a hilly route. Run as easy as possible. Walk if and when required. I’m not saying that hills will feel easy, but through time you are going to feel stronger and fitter. Now what are you waiting for. Go find that hill!
Paul Gourlay, an experienced running coach and co-founder of RunCo, is dedicated to helping runners build strength, improve technique, and reduce injury risk. His coaching philosophy emphasizes functional movement, blending structured training with practical advice to help athletes get stronger, faster, and stay motivated. RunCo is an inclusive running community that welcomes runners of all abilities. For more information, visit www.runco.com.au.
INSPIRATION Kirsty Sutton
Kirsty Sutton went from hesitating at the start line of her first parkrun to conquering marathons and ultra-marathons in less than a year. Living on a 1000-acre farm outside Gatton and working as a full-time nurse in Toowoomba, she balances a demanding life with a deep passion for running. In this interview, Kirsty shares how the sport has transformed her mindset, shaped her resilience, and helped her achieve incredible milestones.
When and why did you start running? I was 29 in 2016, when I suddenly had this urge to run and an overwhelming need to do a marathon before I turned 30.
There was a 10K race in Toowoomba during the same week, so I signed up and said to myself, I’ll start there. I ran 5K on the treadmill three days beforehand, in preparation for this race. During the race, I thought my legs were going to fall off; my hips were so sore.
Did you finish the 10K event? I did. I think I ran it in one hour and six minutes, somewhere around there. That is super impressive! I had no idea what I was doing, I just ran. It was very much stop-start, stop-start. Had you done much running prior to this? I had never really run. I was going to the gym and rode horses; it wasn’t that I was unfit, I just had no cardiovascular fitness. When I started running, I would run to a lamppost and then walk to the next, over and over.
How soon after this did you join your local parkrun? That race was the end of 2016. At the beginning of 2017, I moved from Toowoomba to Gatton and that is when I started. I was really, really nervous. I felt that if I turned up to parkrun, I would be surrounded by all these elite runners that would look at me and think, ‘What is she doing here? She does not belong.’
I would come down on my days off or when I had an afternoon shift, and I would run the Gatton parkrun in secret. Then, when I felt more confident, I joined and quickly realised I totally had nothing to worry about; I was just being paranoid. The beauty of parkrun is that it is inclusive and caters for all abilities.
What was it that you discovered in running so quickly that made you want to stick at it? I was determined to do a marathon by the time I was 30. But also, I met people and found a community that became the core of my social life.
What was your first marathon? The 2017 Gold Coast Marathon.
What’s your memory of this experience? It was good, although I went in relatively uninformed. My long runs could’ve been longer; my nutrition was a lot more complicated than it had to be. I got it done and I was so proud. I enjoyed it and it sparked my love for running.
It seems your spontaneous energy and character motivated you to begin running. What inspire and motivates you today to keep running? I have a real love for the feeling of just being able to go for a run. It helps me relax, refresh and clear my mind. I’m more level-
“ I feel so in tune with my body; running gives me insight and is a barometer for how my body feels.
headed and able to process everything I have going on. I just feel better.
Your profession as a nurse means you obviously work shifts, where you also commute between Gatton and Toowoomba. So, what is an average running week for you? I’m definitely a morning runner; I prefer to run in the morning as it sets me up for the day. I struggle with afternoon runs, and only usually do them if invited by a group of friends.
I try for at least one long run every week. I also try and build in speed work. My main goal though is to get out every day for a good run.
It does fluctuate depending on my work schedule, which comprise 12-hour shifts, with every fortnight being different. If I have a later start or a day off, I’ll aim for a longer run – between 10K and 30K, depending how I feel. If it’s an early shift, I’ll typically do 5K on my treadmill. I try and have a routine, even though I don’t have a routine.
I don’t use a coach. I basically know what I have to do to achieve what I want, and then I will plan. At my peak, during race season, I’ll aim for at least 100K per week. I am part of a local running group – the Lockyer Legends – comprising runners from all around the Lockyer Valley. We’ll get together at a parkrun, but we’ll do other runs around the area like Thornton, Laidley and Forest Hill.
Being so busy, and with your working life in a continuing state of flux, how do you keep yourself accountable with your running? I just get on with it. I’ve just made running a part of my life and it’s ingrained in my day. As I’ve said, while I don’t have a routine, consistency is key.
I don’t put a lot of pressure on myself. I am a list person and I will set out goals and what I want to achieve for that week; however, I try and find that balance and be realistic about what I can achieve on a given day.
On those tough days, when you’re fatigued or the weather is unkind, what do you tell yourself? I’m a big believer in just do something. Even if you decide to do a 5K walk instead of a run, there are benefits in that. On those occasions, I might not set a pace or have a particular distance in mind; I just make a start and let it be what it’ll be.
You’re known as @that_runnning_nurse. Given you are a nurse, what has been a physical benefit from running that has surprised you? I’m an ex-smoker, where I smoked for about six years. I was incredibly prone to tonsilitis and chest infections, which I’ve never experienced running. But the greatest benefit from running is that I feel so in tune with my body; running gives me insight and is a barometer for how my body feels.
What has been the greatest mental benefit running has given you? Clarity. When my mind is cluttered, going for a run helps me organise my thoughts compartmentalise my issues. It also makes me more positive and stronger.
But I also allow my mind to wander and daydream too, especially on my longer runs, and let it take me where it wants to go.
Have you ever had to swap out your run visor for your nurse’s cap during a race event or run? Probably the 2021 Sunshine Coast Marathon Festival, when it was postponed from August to October. It was absolute carnage, with people dropping because of the temperature. I think I assisted at least eight runners suffering from heatstroke and dehydration, with some becoming unconscious.
What’s your hot tip for runners? I do rotate my shoes; I have a pair for my long runs, another for my speed sets, I have trail shoes and so on. I am part of the Brooks collective, so I get all my shoes from Brooks, which is an amazing and incredible opportunity. I’ll never wear the same pair of shoes two days in a row, and let that foam return to normal. I think it’s important to let that foam “rest” and bounce back.
Your other role during race events is as a pacer, whether that be at parkrun or the official marathons in Brisbane and Cairns. What motivated you to become a pacer? It started at parkrun and I absolutely fell in love with it, because it brings me such joy to help other people as well as witness them celebrate their success and achievements. I gained confidence in my ability to hold a pace, which gradually grew for bigger races and distances, where it was also possible to feed off the energy of the crowd. It’s provided many opportunities to meet new and incredible people, literally, from all over the world. Plus, it helps keep me accountable in my fitness and training.
What are your race plans for 2025? I’m doing the 80K Hinterland Traverse under the Noosa Ultra Trail. I’m considering the 100K Brisbane Valley Rail Trail; last time I did it I came third [in 2023, at 11h 47s]. I’m also pacing the Brisbane (4h 15m) and Sunshine Coast (4h) marathons. I may also look at some local events like the Country Running Festival in Wondai or the Warwick Pentathrun, that have a great community atmosphere and vibe. What’s the best part about running in rural areas in SEQ? There’s hardly any traffic on the roads. There’s no noise. It offers the space, the quiet, the fresh air and beautiful scenery every runner needs.
Kirsty on one of her long runs around the 1000acre farm she lives on outside Gatton
PRE-RUN Fuel Guide
Proper pre-run fuelling is essential for feeling strong and energised, rather than sluggish and fatigued, and knowing when and what to eat can significantly impact your performance and recovery. Here Nicole Miller, accredited Dietician sits down and chats about all you need to know about pre run fuelling.
Ever felt flat or as if you’ve hit a wall during a run, even if it’s not that long?
Felt as if you’re not getting the most out of your training sessions? Fuelling properly BEFORE a run can mean the difference between feeling strong and energised or sluggish and fatigued. Whether you’re in a training block for a race or just heading out for a casual run, what you put in your body beforehand plays a crucial role in not only how well you perform, but also how you recover.
I’d say about 80% of runners, no matter what their goals, training, current diet or body shape looks like, absolutely benefit from having a pre-training snack before heading for a run. The other 20% may not actually need to have anything, however, it’s important to know exactly when this situation may be.
Let’s break down why you may/may not need a pre-training snack...
WHY YOU SHOULD HAVE A PRETRAINING SNACK (AT LEAST 80% OF RUNNERS)
1 You’re a morning runner
If you’re like most runners and are getting out there nice and early to get the km’s in, you’ll almost definitely benefit from a pre-training snack beforehand. Your last meal was dinner and your body has been fasting and focusing on recovery and repair overnight, so slightly topping up your glycogen (carb) stores before your early morning run and breakfast later on will not only improve your run but
also your energy levels and productivity for the rest of the day.
2. You’re going on a long run
A lot of runners, especially if training for an event, will likely have some sort of long run, 1-2 times per week. If this run is going to be over ~60mins long, having a pre-training snack is so important. After around 60mins, your body’s glycogen stores will deplete and feelings of ‘hitting a wall’ can quickly emerge (e.g. slowed pace, fatigued legs, overall lethargy, wanting to walk back to the car). Topping these stores up as much as possible beforehand can delay this feeling.
3. Your session is intense (i.e. speedwork, intervals, hill repeats, going for a PB etc.)
Even though these sessions may not be as long as your long run, the aim is higher intensity. At higher intensities, your body favours higher usage of carbohydrates, meaning your stores can deplete much faster. Again, topping these stores up with a pretraining snack beforehand can delay this fatigue and help you hit those higher intensities.
4 Your a runner who is prone to low blood sugar
Some runners are more prone to feeling dizzy or lightheaded during runs, especially if you’re just starting out on your running/fitness journey. If this sounds like you, having a small pretraining snack can help prevent these symptoms. Additionally, some runners may have diabetes which causes them to need to monitor their blood
sugar levels more closely. In this case, a pre-training snack may help them get through a session without their sugar levels dropping dangerously low.
5. You’re a runner who prioritises performance and wants to improve
Even if you don’t technically meet any of the above criteria for needing a pre- training snack. If you’re a runner who wants to perform at their best and acquire the most training adaptations (i.e. strength and cardiovascular fitness) from each session, then a pre-training snack can definintely be worthwhile.
WHY YOU MAY NOT NEED A PRETRAINING SNACK
1. Your session/run is short (<60mins) and relatively easy/light. Going for a walk, slow recovery trot or even hitting the gym for some yoga/ pilates? You may not need to have a pre-training snack. As these are not as demanding sessions and are shorter in length, your glycogen stores are less likely to deplete as quickly and your body will use up more fat as fuel rather than carbs. Therefore, a pre-training snack may not be needed.
2. You’re not prioritising performance If you’re not worried about feeling your best during a run or aren’t training for an event, you may decide to ditch the pre-training snack. I don’t know many runners who don’t prioritise performance though!
If you’ve decided you fit into the ~80% of runners who would benefit from a pre- training snack, here’s when , how much and what to eat...
WHEN & WHAT?
The best pre-run snacks are easy to digest carbohydrates, and are low in fat and fibre to minimise gut upset. A good guide is 0.5-1g of carbs per kg of bodyweight. Example: a 70kg person would benefit from having 35-70g of carbohydrates in a pre- training snack. Here are some great options based on the timing and amounts above:
30-60 mins before a run
A light snack with easily digestible carbohydrates is ideal
carbs)
drink (36g carbs)
2 x Rice Cakes with honey (20g carbs)
(22-25g carbs)
Toast & Jam (30g carbs)
TIPS
Avoid High-Fibre and High-Fat Foods
These can cause gut discomfort, especially before high-intensity runs.
1-2 hrs before a run
A slightly larger snack with some protein and fat can work well if you have more time to digest.
or sweet potato with a small amount of lean protein (chicken, tofu, or egg) (~40g)
Experiment During Training
Everyone’s digestion and likes/dislikes are different. Training is the perfect time to trial what might work for you.
Start small:
If you’re new to pre-training snacks, start quite small and work your way up to your desired amount, to prevent gut upset. This might mean just a bite or 2 of a banana first, then building up to a full banana.
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.
Oats with banana and a drizzle of honey (~50g carbs)
Greek yogurt with granola (~40g carbs)
Cereal with milk (~40g carbs)
Rice
Peanut butter toast with sliced banana (~55g carbs)
RUNNING MIND
Running Through the Numbers
By Shane Steele
As much as I love writing for SEQ Runner, I also consider myself a bit of a numbers guy. I’ve always found comfort with numbers and enjoy working with them. I am more proficient navigating a spreadsheet than I am a map. I am good at tracking amounts (except when paying for running shoes and race registrations) and even better at calculating percentages. I love the neatness and certainty of the sudoku puzzles I do for fun when I’m not running. Similarly, I would not say I am fascinated by numerology, but I am curious about the study of numerical patterns and their connections to people’s lives.
For me, I believe it‘s this characteristic forming one of the many reasons why I love running so much.
Kilometres. Splits. Elevation. Heart rate. Temperature. Humidity. Time trials. Thresholds. Repeats. VO2 max. Cut-offs. Check points. Marathon times. Ultra marathon times. PBs.
As runners, I think it is both important and inevitable that we pay some attention to such numbers. They can help with organising running and training plans, at keeping track and monitoring progress, and inform making better decisions.
Of course, it is equally vital to exercise caution in how much value we put on such numbers, as they certainly do not reflect one’s quality of character or integrity; nor do they represent an individual’s courage, determination
and grit for getting the job – whatever that looks like – done.
But that is a conversation for another time.
What’s interesting though is when I put my maths brain to work, it comes up with a result that can only be viewed as counter-intuitive; even contentious. So, here goes…
When it comes to training for a goal race or a new running milestone or benchmark, running is the easy part. Expanding on my formula, even more controversially, I would even argue running is the least of our worries.
Allow me to explain.
If I’m training for a marathon, during what would be my “heavy load” week, I would estimate my long run on the weekend would equate to 3 hours and 30 minutes. During the week, if I did two 90-minute easy runs and two 45-minute hard runs (such as speed session and hill repeats) – which overall is being very generous – this would add to 4 hours and 30 minutes. In total, my “heavy load” training week was 8 hours.
I was deliberate in discussing my training in terms of time on my feet, instead of kilometres run. Because the results are seemingly shocking. With there being 168 hours in a week, my biggest run effort translates into only 4.76 per cent of the time available! A mere pimple on the bum of an elephant!
This, however, is a downright misconception.
It’s not that my running and training efforts are piddling. Not. At. All. Rather, it just emphasises the significance of all my other big and small actions –which amount to more than 95 per cent – that really make the difference. And while that other 5 per cent spent running may seem miniscule, it’s like the majority of things in life.
Quality over quantity.
But this is where the maths gets wonky and, while I still believe running is a numbers game, it’s often not the one we think we’re playing.
The quality of the run isn’t in the run, even when we’re 100 per cent focused, present and fully committed. The quality of run occurs when we’re not running for the bulk of our week.
Which is to suggest that we train even when we are not training.
This is called discipline. And the very word, whether it is said or read, creates an exponential shudder in all of us.
Being disciplined is scary because it is often associated with harsh punishment, a loss of certain freedoms and a belief of going without, and can bring to the surface negative emotions like guilt or shame which, in turn, brings on more cresting feelings of anxiety or isolation.
It’s easy to understand why having discipline is like entering every haunted house we’ve seen in the movies; as we step through, lurking behind every corner is another temptation, another
celebration, another gathering that we determine is set to derail us.
While it might seem mathematically impossible, having self-discipline is commonly viewed as requiring 200 per cent of ourselves. Not just because it’s looked at as needing an entire behavioural and attitude change, but also piled onto this number are all the things we consider we are going to miss out on or enjoy no longer.
It’s understood discipline is foregoing pleasures now – which we interpret as pain – is so we can achieve a milestone or accolade later. As a runner, this may come in the form setting a 5K PB at Parkrun or accomplishing a marathon. This, sadly, also involves pain. So, for all runners, the equation looks something like this:
Pain now x Pain later = Reward, therefore…Reward = Pain2
Yuck!
So, why do we do it then? Where’s the sense in all of this? It is because we aspire to be a better version of ourselves tomorrow than we are today. In maths-speak, this looks like:
Future self > Present self
With all these factors and data and algorithms being flung around, it’s easy to become confused and overwhelmed. There’s enough chaos and disorder in our lives without trying to comprehend formulas for running that surpass the complexity of high school algebra.
So, let’s break it down and make it very simple. Push aside all this maths. In trying to maintain discipline, there is a single number to keep in mind. The number 1.
Discipline should not be a widesweeping change. It’s not a complete overhaul of life, lifestyle and living. To believe so makes achieving discipline both impossible and impractical. Discipline is evolution, not revolution.
Discipline, like life and running, isn’t a neat and tidy maths problem with a definitive solution. Yes, it certainly involves problem-solving – which in itself is an element of running that is attractive to many individuals – but the answer is one of process, not perfection.
Which is why the number 1 is so important.
Because discipline at its core is just one decision after another; one choice at a time. It does not need to be any harder than that. Yes, you will make infinite decisions (and undertake the subsequent actions, which breeds more decisions, and so on) over the space of 168 hours, let alone the following weeks, months and years.
Discipline is not an attitude of sacrifice; it is a sequence of affirming choices that are made one at a time and put into action. It is not a behaviour that inflicts a loss; it is a series of decisions that inch you closer towards what you hope to gain.
The Fluorescent Runner podcast
Hosted by Shane Steele
We can only run one step at a time. The first metre will always precede the last. You don’t even notice giving your legs permission to do this, so why should your brain – which is a muscle also – be any different during the other 95 per cent of the time you’re not running? Why try deciding on your whole future in this instant?
And while the other five per cent spent running may seem minute in the scheme of your week, the range of quality in those seemingly small moments is infinite.
But that’s enough for today. The final bell has rung and class is dismissed. You have homework to do. Put your shoes on and go for a run.
It’s time to get those numbers.
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.
TRACKside
Two SEQ teenagers were recognised for their outstanding achievements at the 2024 Athletics Australia Awards.
Torrie Smith had just turned 19 when she ran the 100m at the ACT Championships in 11.10s, breaking the Australian record of 11.11s held by Melissa Breen since 2014. It also demolished the under-20 national record of 11.20s that was set by Raelene Boyle at the 1968 Mexico Olympics. For this Torrie was awarded Junior Female Athlete of Year.
Similarly, Brisbane teen, Gout Gout, was awarded Junior Male Athlete of the Year after shattering the 200m sprint record at the All-Schools Queensland track and field championships in October 2024.
Gout, a 16-year-old student with Ipswich Grammar School, ran it in 20.29s during a heat event (going on to win the 200m final). Not only did Gout’s incredible effort smash the Queensland Open record, it also broke the under-18 and under-20 records for both Australia and the Oceania region. Gout Gout’s coach, Diane Sheppard, was also awarded Pathways Coach of the Year at the 2024 Athletics Australia Awards.
ROADside TRAILside
For the second year in a row, GaleForce Running Squad were the 2024 fisiocream GC50 Club Champions.
Backing up their win from 2023, this Brisbane-based running club (which boasts membership nationally and abroad) amassed an incredible 430 points, making them the clear winner over second-placed Springfield Runners Group (with 302 points), with the Redland Bay Homers coming third (with 286 points).
They were the standout club on the day, with solid representation in almost all the events including the 50km (7 runners), 21.1km (22 runners), 10km (34 runners), 5km (4 runners) and the Impi 1.5km Kids Dash (2 runners).
The fisiocream GC50 Running Festival’s flagship event, the 50km Ultra, is an IAU Bronze Label event that stretches from Coolangatta to Palm Beach. The course treats participants to ocean views throughout, utilising a mix of closed roads & the stunning Oceanway.
Taking place in late 2024, this event also served as the National 50km Championship.
Kicking off the 2025 trail running season for SEQ, Run Queensland’s Beerwah at Night took place on Saturday, 1 February 2025.
Proving to be attractive for trail runners, this event comprising three races – the marathon, the halfmarathon and 10km – totally sold out earlier in the year.
Incredibly, two female records fell on the night. Firstly, French athlete and 3-time Xterra World Champion, Solenne Billouin claimed the 10km record with a blistering 49m 19s. An accomplished off-road triathlete, Solenne’s exceptional trail running abilities served her well at Mt Beerwah.
Kathryn Parkinson ran a stunning time of 3h 37m 17s to set a new record for the marathon event. Amazingly, it was only less than 1 minute slower than the time Kathryn ran to finish second, both overall and for females, for the marathon at Beerwah at Daybreak in December 2024. Similarly, Kathryn is an accomplished road runner as well, with this result adding to her victories at Brisbane and Toowoomba in 2023 and 2024 respectively.
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.
KNEE PAIN IN RUNNING DOWNHILL
Do you get knee pain during or after downhill running? The reason the knees take a battering during downhill running actually has a lot to do with our quadriceps, not just our knee joints. When we run downhill, our quadriceps are working eccentrically, which means they are actively working whilst being
placed under a stretching force. The quadriceps work >20% harder in downhill running when compared to flat running. Likewise, the knee joint goes through an added 30% of range of motion in downhill running that the quadriceps have to control. Given the quadriceps are attached to the patella (kneecap), it’s no wander many runners experience patellofemoral pain if unaccustomed to downhill running and/or if quadriceps strength isn’t adequate.
With that in mind, here are some tips to reduce your knee pain with downhill running:
1. Eccentric quadriceps strength exercises – there are many to choose from (single leg squats at a slow tempo are a personal favourite).
2. Plyometrics – jumping on/off gym boxes with controlled landings are great when you’re ready for them.
3. General strength training – done at least twice weekly, it will do wanders for your running.
4. Practice downhill running – the best way to adapt and improve is to do the skill itself.
Brought to you by Kiarn Cook, Physiotherapist & Founder – The Physio Bunker E: kiarn@thephysiobunker.com.au www.thephysiobunker.com.au
WHAT CAUSES BLACK TOENAILS?
Black toenails, otherwise known as subungual haematoma, is a pooling of blood that develops under the nail, causing a bruise. This occurs commonly in runners, due to repetitive trauma to the nail. Try out these tips to reduce the risk of getting a black toenail.
Try out different lacing techniques
Running shoes can be laced
in different configurations to take pressure off different parts of the foot. The ‘black toenails lacing technique’ (pictured above) helps to increase volume in the shoe and reduce pressure on the nails.
Get your feet measured
When your shoes are too small, the toe hits the end of the shoe, resulting in black toenails. Getting your feet professionally measured or ensuring there is a thumbs-width space between your longest toe and the end of the shoe, will help to ensure you have some wiggle room for the toes, and also accommodates for some swelling of the feet during running.
Check the toe box shape
The width of running shoes is just as important as the length. Check if your toes are being squished in your running shoes by removing the insole and standing on it. If your toes are falling off the insole, then the shape of the shoe likely doesn’t not suit your foot!
Keep the toenails trimmed
Long nails that get bumped can not only cause bruising of the nail, but can also contribute to the development of thickened or damaged nails.
Brought to you by Travis McKenna, Podiatrist - Functional Soles Podiatry betterfeet@functionalsoles.com.au www.functionalsoles.com.au
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
Berrinba Runners
Berrinba
E: berrinbarunners@yahoo.com www.revolutionise.com.au/berrinba
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
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
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
