Runner's World - Inside September 2012

we will motivate you! (p.39)

Australian & New zealand edition

Best Tips Ever

✼

Training, Nutrition, Injury-Prevention and Motivation Advice From the Experts

8 for all-day energy Easy Breakfast Makeovers

PLUS A Healthy Post-Run Chocolate Fix

The Workout That Can Save Your Life! (Page 71)

september 2012

BEGINNERS Learn to Love Hills – Really!

9

Steps to Nailing A Running Comeback

how to get faster – And n have moreafgeu29 ) (P

Survival Of The Fittest

One Year After a Near-Fatal Accident, a Runner Returns To The Road $8.50 02 $9.70

incl. GST ISSN 1440-5229

Build Better Feet Exercises to Prevent Injury

incl. GST NZ

PP 349181 / 00853 ISSN 1440-5229

02 9 771440 522018

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BACK ON TRACK

Fallen out of your routine? Follow this quick guide to stage your running comeback, today.

34 L earn to Love Hills – Really!

Four simple adjustments to make hill running more enjoyable.

29 SPEED PLAY How to pick up the pace (as you see fit) and nail any race goal.

44 A LL-DAY ENERGY Break up the breakfast norm by making a few nutritious tweaks. PLUS Your perfect pre- or postrun treat: Anytime Black Forest Blizzard.

54 R UN FASTER, LONGER AND INJURY-FREE 21 smart ways to revolutionise your running, right now!

PLUS: The runningspecific strengthening workout you can do at home.

QUICK RECOVERY: It’s easier to regain your fitness than to build it.

78 T HE COURAGE OF ALISON After winning her marathon debut, Alison Delgado was nearly killed in an horrific cycling accident. Now she’s back, training for another 42.2 – and a victory.

inside REGULARS

8 RAVE RUN 10 EDITOR’S LETTER 12 LETTERS 17 HUMAN RACE Together, a family takes on four kilometres and Parkinson’s disease.

PLUS: The Intersection (18) PLUS: Ask Miles (20) Back Story: Beth Cardelli (20) What it takes to… (22) 98 I’M A RUNNER Jesinta Campbell, 2010 Miss Universe Australia, model and TV personality.

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WARM UPS

24 ON THE RUN The latest running news and views from across the globe.

32 TRAINING Four key moves to help you run your best marathon, ever.

PLUS: Q&A with the experts (36).

42 THE BODY SHOP Strengthen the muscles in your feet and ankles to run further – and healthier.

66 GOING TO EXTREMES Would you run 42.2-kilometres across a frozen lake? A Sydney runner pushes the limits both mentally and physically.

76 YOUR BEST RUNNING TIPS From shoes to motivation, RW readers offer helpful running advice.

COLUMNS

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90 ON OUR COVER WE WILL MOTIVATE YOU! (P.39)

P.54

AUSTRALIAN & NEW ZEALAND EDITION

Best Tips Ever

✼

Training, Nutrition, Injury-Prevention and Motivation Advice From the Experts

P.44

44

P.29 P.42

Easy Breakfast 8 Makeovers FOR ALL-DAY ENERGY PLUS A Healthy Postrun Chocolate Fix

SPEED PLAY

How to Get Faster – And Have More Fun

SEPTEMBER 2012

BEGINNERS Learn to Love Hills – Really!

9

Steps to Nailing A Running Comeback

THE WORKOUT THAT CAN SAVE YOUR LIFE!

P34 P.39 P.71

(PAGE 73)

Survival of the Fittest

One Year After a Near-Fatal Accident, a Runner Returns To The Road

P.78

$8.50 02 $9.70

incl. GST ISSN 1440-5229

BUILD BETTER FEET Exercises to Prevent Injury (Page 42)

incl. GST NZ

PP 349181 / 00853 ISSN 1440-5229

02 9 771440 522018

runnersworldmag.com.au 9 771440 522018

September 2012 Volume 15 Number 3

50 ROAD SCHOLAR A tipsy Beer Miler can’t finish, but still gains clarity.

By Peter Sagal 52 LIFE & TIMES A four-legged buddy helps a runner get over culture shock abroad.

By Sara Faith Alterman 87 GEAR Shoes built for off-road action.

90 RACES & PLACES One runner learns racing is not always about fast times and PBs.

By Joel Knott

rave run Photography by Perrin Clarke/Skysafari Runners Solar Eclipse Marathon participants The Location Port Douglas, Queensland ➔ THE EXPERIENCE Early morning is the perfect time to admire the expanse of Four Mile Beach. Savour the tranquility as you make tracks along the idyllic seashore before turning off to explore lush Port Douglas. The Solar Eclipse Marathon starts at this iconic destination before taking participants towards Mowbray Valley, passing creeks and entering the Daintree – the largest continuous area of tropical rainforest on the Australian continent.

As the race name implies, the marathon’s start is marked by a total solar eclipse. “An endurance run provides a great personal challenge,” says marathon champion Steve Moneghetti. “But to share the adventure with like-minded people on a significant day, in a special place, is astronomical.”

– solar-eclipse-marathon.com

training

warm ups

FAST REWARDS: Brief, unstructured speed bursts will make you fitter.

Speed Play Pick up the pace – whenever and for however long you want – and nail any goal BY PHILIP LATTER

Photography courtsey of BROOKS

P

robably the easiest way to tackle speedwork is to ramp up the pace when you feel good and slow down when you need a break. This classic workout strategy, called fartlek (Swedish for “speed play”), alternates easy and hard running – you decide how long and how fast – and is used by both newcomers and Olympic-calibre athletes. For new runners, the flexibility makes fartlek runs an ideal introduction to speedwork.

“Fartlek allow the body to gradually adjust to harder training without being forced to stick to a particular pace or distance,” says Alan Culpepper, a twotime US Olympian and running coach.

“The heart works harder, as do the specific running muscles, but because you’re in control, it allows for an easier adaptation.” For seasoned runners, freelancing a tough workout provides respite from the grind of hitting splits and a chance to tune into how an effort feels (rather than how it looks on a watch). Whatever your goals, injecting a little playtime into your running routine can help you hit your target.

Goal Ú RUN YOUR FIRST RACE For your first event, your primary aim should be simply to finish – after all, it’s a guaranteed personal best. That

said, working a few fartleks into your training will go a long way in boosting your fitness and your confidence when it’s time to toe the starting line.

“For beginners, the biggest benefit in doing them is not locking into a single pace,” says coach Alan Versaw. Time spent running fast develops a stronger cardiovascular system, improves stamina and teaches your body to run more efficiently.

PLAYTIME Run the “100 Steps Fartlek.”

Warm up with a 10-minute jog. Pick up the pace for 10 strides (counted on one leg), then run slowly for 10 strides. Run hard for 20 strides, then recover with 20 strides. Work your way up in 10-strides, alternating increments until you’re feeling If you have a hilly race on tap, try running fartleks on inclines to build strength and get used to shifting gears on the uphills and downhills.

RUN better

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Training

Goal Ú NAIL A PB Training for a time target takes both a physical and mental toll. Substituting the occasional speed session with a fartlek run releases you from the chore of hitting splits. “You can get in a good workout without fretting too much about your pace – and get a little psychological rebound,” says Jennifer Michel, a head cross-country coach.

Fartleks also allow you to practise running by feel, which is critical when hills or weather conditions prevent you from clicking off a perfectly paced race. “Perceived effort is becoming a lost art,” says Culpepper. “You should learn how your various efforts feel. If you’ve practised it, then you can make adjustments and not feel like you are abandoning your race plan.”

PLAYTIME Perform track workouts in an unmeasured location. If your scheduled session calls for 8 x 400m in 1:30, head to a trail, field or bike path and run repeats at a similar intensity for 90 seconds. If you had 3 x 1km at 5K pace

on tap, and your 5K pace is 5:00, run three repeats of eight minutes. Pay close attention to your breathing rate; the key is to make sure the intensity remains the same as it would on the track, says Culpepper. “You have to be honest about your effort level.”

You’re supposed to break from routine when you go on holiday, but if the thought of abandoning your runs completely is too much to bear, fartleks are the perfect solution. Throw in multiple efforts at a comfortably hard pace during a 20- to 30-minute run, and you’ll not only increase your stamina and improve your conditioning, you’ll also boost your kilojoule burn and torch those margaritas.

PLAYTIME After a five-minute warm-up, pick up the pace until your breathing feels slightly laboured and you can talk only in phrases. Hold this effort for three to six minutes, then return to a jog until you’ve recovered. Alternate like this for 20 to 30 minutes or as time allows. Finish with five minutes of jogging. If you’re running on a treadmill, mix in some hills. On every other hard segment, raise the incline instead of increasing the pace. You’ll reap the cardiovascular effects, plus gain the strength benefits of a hill workout.

Coach Culpepper's weekly fartlek workouts for any distance

5K and 10K

Half and Full Marathon

Advice from Australia and New Zealand's best athletes

Goal Ú STAY FIT ON HOLIDAY

Get Off Track GOAL DISTANCE

Follow the Leader

WORKOUTS Ú 8 to 12 x 1 minute hard/1 minute easy Ú 6 to 8 x 2 minutes moderately hard/2 minutes easy Ú Descending ladder: 6 minutes, 5 minutes, 4 minutes, 3 minutes, 2 minutes, 1 minute. Start at 10K pace and work down to 5K pace. Ú 4 to 8 x 3 minutes moderately hard/2 minutes easy Ú 3 x 5 to 8 minutes comfortably hard with a 2-minute jog between each Ú 2 x 10 to 13 minutes at half-marathon effort with a 2-minute jog between each

TRENT HARLOW, 39, of Richmond in Victoria, placed second (2:22:17) at the Hangang Marathon in Seoul, South Korea.

1 GET READY “My marathon build up is predominantly longer slower running, however, I do include a quicker session every 10 days (1020 x 1-minute fast with 1-minute slow). This helps maintain good running form and increases my stride frequency.”

2 GET SMART “In the past I’ve been guilty of gutting out almost every aspect of my training, which is generally not a great idea.

Through many hard knocks and a more holistic view of training I’ve learnt to have confidence in what my body is telling me.”

3 GET STRONG “On easy runs I run by time rather than kilometres.

Some days I move like a gazelle, others I feel like a busted tram. So running to time – and indirectly feel – means I’m more likely to run at a level that my body can handle on any given day.”

➔ 73% of runners use fartleks for speedwork, while 27% have never even heard of them, according to an RW poll.

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Photo courtesy of MIZUNO

winded or hit 100 strides, whichever comes first. Once you’ve mastered making it to 100 steps, increase the challenge by going back down in 10-step increments or by increasing the pace. Finish with a five-minute jog to cool down. Do once every two to three weeks.

warm ups

fuel THE FAST FOOD EATER Busy working mum JoAnn Flett has eaten a pre-run toasted English muffin with half a teaspoon of butter and a teaspoon of peanut butter most mornings for the past decade. The muffin delivers quick carbs to fuel her runs – and takes less than five minutes to prepare. But according to Kristine Clark, Ph.D., Flett’s breakfast lacks calcium, iron and antioxidants like vitamins A and C – all needed for good health and to continue running strong.

MAKEOVER Ú Flett could boost her intake of quality carbs by swapping the traditional muffin for one made with whole grains. Topping it with berries and cottage cheese adds calcium and antioxidants while shaving kilojoules and fat. Or she could ditch the muffin and have a hard-boiled egg (made ahead of time), a piece of fruit like an apple, and a single-serving container of fat-free fruit yoghurt. The high-carb combo is just as quick to assemble but contains fewer kilojoules with more protein to keep her full, says Clark.

THE HOME BAKER

HEALTHY SWAP: An egg sandwich with tomato and spinach has less saturated fat than one made with bacon.

Morning Story Smart tweaks turn these readers' usual breakfasts into nutrient-packed meals BY ASHLEY GARTLAND

I

f you regularly scramble eggs or blend a smoothie for breakfast, you can congratulate yourself for starting your day off right. Eating breakfast can help you lose weight, control blood-sugar levels and sustain energy for workouts.

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But even when your usual choice is generally healthy, it still may be missing key nutrients that runners need to perform at their best. With the help of experts, we turned these readerrunners’ go-to breakfasts into peakperformance fuel.

Megen Pullen is an avid baker who loves homemade goods like banana chocolate-chip muffins and peanut butter pancakes. Her recipes use whole grains, nuts and seeds to provide carbs, fibre and protein. But her pre-run breakfasts also contain a lot of fat. “Seeds and nuts are sources of healthy fats that can help lower cholesterol,” says sports dietitian Anthony Meade. “But fat takes longer to leave the stomach. Eating too much of it can lead to a full, uncomfortable feeling when running.”

MAKEOVER Ú Pullen could slash fat and kilojoules in her recipes by replacing half the oils with apple sauce, pumpkin puree or fruit puree. They add vitamins

Have about 500mL of fluid with your pre-run breakfast to reduce the chance of mid-run GI distress and muscle cramping.

EAT better

warm ups

SWITCH IT UP: Swap the traditional smoothie for a fruitand-yoghurt parfait.

Cold Case RW experts pick healthy cereals fit for runners Kellogg's All Bran

swap his smoothie for a homemade fruit-and-yoghurt parfait. He can make it by layering 1 cup low-fat Greek yoghurt (which is higher in protein than traditional), ¼ cup nuts or ½ cup rolled oats (which adds a hit of re-energising carbs), and 1 cup mixed berries, which – compared to using just one fruit – provide a wider array of antioxidants that fight inflammation.

THE EGG LOVER and minerals, while “the natural sugars hold in moisture and promote browning,” says Meade. He also suggests using dried fruit (paw paw, raisins) in place of chocolate chips and reducing the nuts and seeds by half, making the baked goods easier to digest. Adding a glass of fat-free milk offers extra carbs and hydrating fluid.

THE SMOOTHIE KING Scott Holder has been a dedicated smoothie drinker for two years and enjoys a post-run blend of bananas, blueberries, light milk and vanilla yoghurt. The dairy provides protein and calcium, while the fruit offers carbohydrates, fibre and antioxidants.

Blueberries in particular are a smart nutritional pick: a study published in the American Journal of Clinical Nutrition found that they contain compounds that may lower the risk of developing high blood pressure.

MAKEOVER Ú Claudia Wilson, owner of Nutrition Progress, suggests Holder

For John Bagge, breakfast is a fried egg on wholemeal toast with a slice of short cut bacon and two cups of coffee. The main problem?

According to Stacey Whittle, of Healthy

By Design, Bagge’s pre-run meal is too low in carbs and too high in unhealthy fats that can weigh him down. Short cut bacon is leaner than traditional, “but he fries his egg and toasts his bread in the leftover fat,” says Whittle. “Think how that fat solidifies when it cools. Imagine it in your arteries – it’s not so good for the heart.”

MAKEOVER Ú To cut his saturated fat intake, Bagge can cook the egg in a pan misted with just a little olive oil and skip the bacon. A smear of mashed avocado – a source of monounsaturated fat – on a whole-grain toast helps keep “bad cholesterol” under control, says Whittle. Tomato and a small handful of spinach add flavour, carbs and antioxidants. For extra carbs, he can swap the second cup of coffee for blackcurrant juice diluted with water, which keeps kilojoules in check while hydrating him for his run.

The name says it all. A 45g serving of All Bran contains just 620 kilojoules and 13 grams of fibre, which helps keep you feeling full. That’s more than half your need for the day, says Anthony Meade, sports dietitian.

Uncle Tobys Plus Protein It contains plenty of fibre and the same amount of protein as a small egg.

Meade recommends mixing it with your favourite natural or fruit yoghurt for a probiotic boost to support gut health.

Sanitarium Light and Tasty Macadamia and Honey A 40 gram serving of this flake cereal provides a healthy dose of monounsaturated fats, well known to support heart health along with an Aussie twist on the traditional mixed grain cereal.

Kellogg's Mini Wheats Blackcurrant Meade likes Mini Wheats since it contains five grams each of fibre and protein.

Blackcurrants are rich in vitamin C which helps boost iron absorption from grain based foods.

➔ Research shows that most people can eat up to six eggs a week without having a negative impact on heart health.

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21 UPGRADES

Run faster, longer and injury-free with these smart tweaks

By Sam Murphy

LASSIC I’LL STOP POUNDING MY 01 CJOINTS ON FOOTPATHS

Photography courtsey of SAUCONY

UPGRADE I WILL VARY MY SURFACES

Running on hard surfaces stresses your joints, so you should avoid it – that’s been the accepted thinking for decades. But new research questions this.

“Studies show that the forces on your joints are pretty similar on hard and soft surfaces,” says Alex Hutchinson, author of Which Comes First, Cardio or Weights?, while a Canadian study found no link between running surface and injury rates. “Researchers believe we automatically adjust the ‘stiffness’ of our limbs in response to the surface by bending the knees more or less, and increasing or decreasing muscular stiffness,” adds Hutchinson. That’s not to say you should pound concrete all the time – while the forces may be similar, the problem is that concrete’s completely flat, so every stride is identical, meaning the same areas are stressed. Mixing surfaces spreads the stress, and “including soft surfaces keeps the stabilising muscles in the lower legs and feet strong”, Hutchinson says. And follow the principle of specificity: if you’re going to be racing on road, make sure you train mostly on the road. The same goes for trail and cross-country races. runnersworldmag.com.au

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08

CLASSIC STICK TO

LOW-GI CARBS UPGRADE EAT THE RIGHT CARBS AT THE RIGHT TIMES

We’re always being told that low-GI carbs are best for good health and sustained energy release, but that doesn’t mean the rest are permanently off limits. “Some high-GI carbs at the right times will enhance glycogen re-synthesis and storage – especially important when you’re recovering from a long training session or building up for a race,” says Dr Karen Reid, a registered dietitian and sports nutritionist.

And University of Sydney research suggests that the physically active don’t experience such severe spikes and troughs in blood sugar from eating high-GI foods, so they can worry less about those negative effects. Follow Dr Reid’s guide to getting maximum benefit from the GI rankings.

FOR GENERAL EATING

Base meals and snacks around both low- and intermediate-GI foods (porridge, brown rice, wholewheat pasta, sweet potato) to provide slow-releasing energy.

FOR WEIGHT LOSS

Low- and intermediate-GI foods are great for reducing body fat – the slow release of energy will help you feel less hungry, but still provide adequate energy to train.

PRE-TRAINING

Use high-GI food and drink (sports drinks) just before a race or training session for a quick energy boost. If you run before work, opt for half a bagel with jam.

09

CLASSIC I'LL TAKE DAYS OFF

WHEN SOMETHING IS NIGGLING UPGRADE I'LL LEARN TO DISTINGUISH BETWEEN WARNING SIGNS AND GENERAL SORENESS

You should certainly never train through injury, but it’s important to differentiate those signs from natural soreness.

“If you’re training hard, you’re going to be sore,” says US elite athlete Kara Goucher. “I’ve learned to distinguish between soreness and something that’s just not right.” You should learn to do the same. Take a couple of days’ rest if you spot the following warning signs:

ISCOMFORT OR SORENESS D THAT DOESN’T EASE AS YOU RUN PAIN THAT AFFECTS YOUR RUNNING FORM ANY SHARP LOCALISED PAIN

POST-TRAINING

Consume high-GI foods (white rice, bread and pasta, potatoes, fruit) to provide a quick source of carbohydrates to help speed up your recovery after a session.

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CLASSIC I WILL GO

TO BED EARLIER UPGRADE I WILL GET UP EARLIER

Getting enough shut-eye is vital for healthy running, especially in terms of recovery. But rather than going to bed earlier, set your alarm to go off an hour earlier – and use that time for a run. Researchers at Appalachian State University, US, studied the effects of exercise at different times of day on sleep patterns, and found that aerobic exercise at 7am led to far better sleep than exercise at 1pm and 7pm.

When subjects exercised in the morning, they increased their time in light sleep by 85 per cent and in deep sleep by 75 per cent.

Exercising at 7am also caused a 20 per cent increase in sleep cycle frequency. Rise and shine!

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75

MORNING EXERCISE

=

INCREASE IN DEEP SLEEP

%

85

MORNING EXERCISE

=

INCREASE IN LIGHT SLEEP

%

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CLASSIC MORE LONG

RUNS IN MARATHON TRAINING UPGRADE MAKE YOUR LONG RUNS COUNT Getting the best from training isn’t just about clocking the kilometres.

“It’s about making physiological changes to prepare you for the distance,” says Donald.

PACE One of the biggest mistakes Donald sees is runners doing their long runs too fast. “The physiological benefit of the long, slow run is to build up the mitochondria [the cell’s power producers] in the muscles and force the body to expand the capillary network to seek out fat stores to use as fuel when the carbs run out,” he explains. “This only happens if you run at roughly 40 seconds per kilometre slower than marathon pace.”

LENGTH “Carb stores are depleted after 90–120 minutes of running, so do 30–60 minutes of running after this to maximise fat burning,” says coach Greg McMillan (mcmillanrunning. com). Also, alternate classic long runs with ‘fast finish’ runs in the last eight to 10 weeks of marathon training.

“Start at easy pace, increase it, then hit your goal marathon pace for the last 30–90 minutes,” McMillan says.

“You train your body to work at race pace and undergo the fatigue that you will face on the day during the final kilometres.”

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Races+Places

Buzz from the pack, elite news and our race calendar

TOUGH! P

One runner learns racing is not always about fast times and PBs

reparing for Tough Mudder was, well, tough.

With its tagline Probably the Toughest Event on the Planet I was a little unsure if I had done enough “tough” prep. Don’t get me wrong I always push myself to the limits. Whether it’s a 10K race, half-marathon or the full, all of these events can be tough and they take “tough” training.

But I’m used to preparing for these types of events. Tough Mudder was completely new.

Tough Mudder made its international debut at Phillip Island in Melbourne in March this year. The highly successful event, originating in the US, made a strong

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start in Australia attracting more than 21,000 participants to the two-day event.

Touted “Ironman Meets Burning Man”, it was a 20-kilometre adventure race featuring 20 obstacles designed to test your all around strength, stamina, mental grit and camaraderie. Did I mention the course is designed by British Special Forces?

I chose to race on the Saturday (participants were split into wave starts across the Saturday and Sunday) and when I arrived I felt like I’d come to a massive music festival. Music was blaring, participants were dressed in a variety of interesting outfits, others lined up for a

BY Joel Knott

mohawk (courtesy of the event directors) and then there was the testosterone. And plenty of it!

Prior to the event, I’d deliberated on which shoes to wear. The racing flats for lightness or trail shoes for grip? Five minutes before my wave start I chose the latter. A wise decision based on the amount of mud I would encounter on course.

I overheard that the first finisher had crossed the finish line in 1:20. My initial feeling (based on the website information) was that I wanted to finish in 2:30. After hearing this though I thought I’d aim for between 1:30 and 1:45.

Racing

this Month DE CASTELLA RUN, 5/10/15K

Kew Boulevard, Victoria, 26 August

Photo by SUPERSPORTIMAGES.COM

TEAM RULES: Participants rally together to overcome the course obstacles.

Established in 1981, the de Castella Run is one of the oldest fun runs in Victoria. Local legend Rob “Deek” de Castella is a former student of Xavier College’s Burke Hall, where this tradition-steeped run begins. A flat start leads to a downhill section onto Kew Boulevard, where runners eventually skirt the lush Yarra Bend golf course. Passing Studley Park Boathouse, nestled amongst natural bushland in the heart of the city, competitors conquer rolling hills to a turnaround at the Royal Talbot Rehabilitation Centre. At the post-race expo, runners are rewarded with free yoga classes and the opportunity to learn about the race’s chosen cause, mental health.

– decastellarun.com.au

MUDGEE RUNNING FESTIVAL 5/10/21.1/42.2K Moments before starting, I reminded myself of the “Tough Mudder” pledges I’d made: 1 “I understand that Tough Mudder is not a race but a challenge”; 2 “I put teamwork and camaraderie before my course time”.

Being of, shall I say, a competitive nature and a runner who always races against a time, I accepted the pledge – again – and was ready to face Tough Mudder.

I took off around the racetrack and quickly made it to the front of my wave (so, I hadn’t quite grasped the full understanding of the pledge just yet!). The first obstacle was the tyre run, which was fairly easy to complete. I then continued through the first of the Berlin Walls (two three-metre walls to climb over). At this stage in the race, the Berlin Walls did not pose too much of a threat until they

appeared again, and then again along the course. A sense of team spirit and supporting your fellow “Mudders” was clearly demonstrated at the Berlin Walls.

From the Berlin Walls I continued around the racetrack. I’d well and truly warmed up by now and was questioning my choice of outfit (short sleeve compression top). That thought soon passed after the next obstacle, the Arctic Enema (an icy body of water where participants jumped in before navigating their way under a wooden beam to complete the obstacle).

Now for all that mud! From here on in, I was head to toe in mud from obstacles such as the Walk the Plank, Greased Lighting, Swamp Stop and Mud Mile.

Definitely the toughest obstacle of the day was the Fire Walker, which required you to run through a 10- to 15-metre trench u

Mudgee, NSW, 18–19 August

Experience New South Wales’ wine country at the Mudgee Running Festival. Starting at the town’s edge, the marathon course travels along the broad Cudgegong River valley, looping back to pass vineyards, farmland and grazing cattle set amongst a backdrop of blue hills.

With cafés, restaurants, wine tasting, a farmer’s market and even a jumping castle for the kids, runners of all levels can make a weekend out of this event, enjoying the characteristic relaxed and friendly atmosphere.

– mudgeetriclub.hwy.com.au

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