This morning I watched a short 12-minute segment on the story of Kerry Suter and Ali Pottinger, two people whom I feel blessed to know and have worked alongside in a past not forgotten (https://www.youtube.com/watch?v=W1R93IqdaXQ). I am ashamed to say that in my email inbox I still have an email from them which I am yet to respond to, weeks after it was sent. In truth, I have been lost for the right words… what do you say to two people so full of life who have had it so changed?

Kerry recently crashed his mountain bike and has been hugely limited in his physical capabilities. The diagnosis is likely tetraplegia. Ali is his partner in life, his best friend, and so much more. In a beautiful twist of tough fate, after 6 years of IVF Ali is pregnant… 18.5 weeks at the time of the documentary piece!

Watching this film, laughing and crying along with them, it so forcibly reaffirmed how precious the gift of life is… How in one beautiful moment you can find out that you are bringing a new life into the world, and yet as Kerry’s accident showed, how quickly life can change too.

I was slow to parenthood as I always felt this strong sense of concern for what the planet would be like for our children, or child, as they grew and then thrived & weathered the storms of adulthood. I look back on my 35 years and see how much has changed. I was one of the lucky kids where the internet was not a thing for my early years of childhood. Nor were mobile phones. Or social media. In fact, in our home was a telephone with the big round dial, and letters always were sent with a stamp. Postcards too! So, in 25 years, wow, so much has changed and this ‘progress’ is speeding up. What does this mean for my son, Nikolas, now 14 months old, when he reaches my age?

On the days when I feel stretched by being a responsible adult, I feel pessimistic and flattened by this thought. But on the days when I feel empowered and in my greatest shoes, I feel optimistic and like I want to tackle the challenge head on. The question I keep finding myself trying to answer is, ‘But how!?’

Knowing that Ali and Kerry are about to welcome their own son or daughter into this world, knowing how much of a challenge they already face as they continue to come to terms with Kerry’s tetraplegia, knowing how many gifts Ali and Kerry’s coaching has given others already, I know that my role now in life, my calling, is to empower others to find their feet. I wish to help us all to walk in our ‘best shoes’, our ‘dancing shoes’, as my father would call them, so that we can each utilize this empowered energy to leave a positive mark on the planet. We cannot expect change and creativity, two things the world needs more than ever before, if we are not upbeat and energized. I find that our most creative ideas come when we are outdoors, living in alignment with our values and breathing in the natural world around us. Sitting at a desk, forcing such creativity and contribution to come usually results in hitting-a-wall of poor motivation and brain fog, although I recognize that there is also a time and place for such quiet contemplation, such as when learning and absorbing new ideas and knowledge, meeting others & listening to their thoughts, putting pen to paper, or words into the microphone.

So, it is from this mindset that The Find Your Feet Podcast is reborn. I feel a calling to share the wisdom, stories, inspirations and reflections of the world’s greatest minds, hearts and spirits. To empower you, the listener, so that you can go out into the world and live with excitement, energy and conscious intent. Thus, in doing so, you can help me, help us, to ensure that we leave Planet Earth thriving for our children, for Nikolas, and for Ali & Kerry’s son or daughter.

I had the idea of returning to the podcast some time ago but I kept finding it hard to describe the motivation. What was tying the themes and guests together? What was inspiring each conversation so that they are rich, authentic and something that you willingly share your time with to listen to? Today, Kerry and Ali gave me their gift by sharing their story of love, tragedy, loss and now rebuilding. I hope to have them on the podcast soon to delve deeper into what it takes to overcome challenges, lean back into life and continue upwards.

As I now set out on this journey of podcasting once again, I also realize that my purpose, that of doing my bit to empower us to leave Planet Earth thriving for our children, for Nikolas, is a greater ambition than just the podcast. It is my life’s work & the tone behind my playfulness too. Therefore, as I step forward into this known unknown, please reach out and share your ideas too. Let me know what you need to hear, to learn, to listen to and to discover to feel energized and enriched. I am listening! As a full-time mother I will do my utmost best to bring the ideas, stories and wisdom that we need to hear into the world.

So, on this note, thank you so much for rejoining me on the Find Your Feet Podcast soon. I look forward to where the journey leads. Keep an eye out for Season 2’s Episode 1. It isn’t far away!

Watch Ali & Kerry's story here: https://www.youtube.com/watch?v=W1R93IqdaXQ

Now as the third trimester evolves, and week 32 creeps up to meet me, I still feel empowered. No longer am I counting up the weeks but rather counting down the weeks until I hope to meet our beloved Kiddo. I have had a few ‘eek’ moments, lying awake in the night with horrendous restless legs, cramps and itchiness, and wondering how to prepare myself for the unknown of labour. But then I remind myself that my intuition and trust in my body has moved me this far, and so I just have to trust that she will carry me through D-Day and the early days of motherhood too. I have still been super active through these first 4 weeks of this trimester, although the jogging is easing into a routine of more and more swimming. I head to the pool three or so times a week to swim with my mother, a gift in itself as we share laps and time together. I have also used creativity throughout this entire journey to balance out the mental load of work, the time with people, and then also the physical outputs. Sitting quietly drawing, painting or writing is something that harmonises me.

As the weeks continued to pass the nausea began to subside and the energy returned. The only challenge I faced was an increasing urge to pee… lots! I found that whilst I could ‘hold it, mostly’, being in the company of anyone other than my husband was really emotionally challenging. Admitting you need to pee for the second or third time on a jog isn’t easy, no matter how wonderful the friend. So, I began to hibernate and enjoy the company of the natural world more and more. I also found that this helped me to remain intuitively listening to my body’s callings, and keeping a lid on my own ego. I no longer felt that I needed to keep up with anyone, just tune in and go with the flow. I continued to exercise, perhaps even more than during the first trimester, but never hard nor pushing my body too far. However, at our twenty week scan I was informed that our little one was scanning, well, a little bit little. I was again advised to reduce my energy expenditure to ‘a couple of short jogs a week plus a little walking’. Again, I have interpreted this in my own language and definitely reduced my output, picking up less intense forms of exercise such as swimming and cycling. I truly believe that there is a fine line between doing too much and doing enough. I have other friends who are going through or have been through this pregnancy journey and whom stopped everything, only to find their emotional wellbeing begin to downward spiral. As a dear friend and mentor said to me, ‘whilst you must stay safe and humble in this journey Han, you must also remember that your Kiddo chose you and your state of health.’

Dear 2020,

You will be remembered for a long time! You generated stories that we will share with our children, strengthened our social bonds, and unearthed the values that keep us ticking most authentically.

2020. I am so grateful for you and that you shifted the earth so that I was once again forced to stop, reflect and grow wilder. You have taught me many little lessons which I now want to reflect on with you.

PS. Further highlights include:

• Launch of my memoir, 'Finding My Feet: My Story'
• Launch of Wilder Trails community trail running project
• Speaking engagement with LiveTiles Love Your Work conference
• Find Your Feet trail running tours to Derby, Maria Island and Flinders Island

Hey Everyone.

Wow! Time has flown and I cannot believe that this Margaret River Ultra experience is here already! I just wanted to provide you with some final well-wishes, tips and tricks to ensure you perform wilder on the event day.

• You cannot get any fitter now. So just relax now and get ready to play wilder on the 17th October.
• Use the last 4 days before Saturday's event for optimizing your recovery - this will help you to focus on good nutrition, loosening up your muscles with a bath & massage, hydration and generally just enjoying the reward for all the hard work you have put in.

​“Hey Hanny, I’ve been following one of your training plans quite closely over the last 3 months or so... and had literally just finished my 5hr long run when news broke that my goal event, Run Larapinta, is not going ahead until May 2021. I am devastated and sore and feel so deflated ☹️ I wonder how I will pick myself up and motivate myself to start all over again with the same goal next year? I really want to do this, but I feel so frustrated at coming so close... I don’t know how I can get excited or motivated again when the dream has been crushed!?! 😭”
 
This message arrived in my inbox this morning and I felt strongly compelled to support all our Run Larapinta aspirants as they navigate the complex world of delayed events and ‘crushed dreams’. Here is my response to her…

Good morning!
 
The great news is that your toes were tingling, you were playing hard and the body was beginning to edge towards pre-race sparkles. Well done on getting oh-so-far! Then you checked your email… Run Larapinta is postponed until May 2021?! Damn! Bummer! 
 
Whilst I hear your deflation and frustration, let’s try to see the positive in this, and I want to be here, right now, and say – not to worry! You can catch this curve ball with both hands and use the pause in your training game to be even more fighting fit for Event Day in May. So, here are my suggestions… 
 
Hold onto the dream!Run Larapinta is a fabulous, stunningly beautiful event in a remote, remarkable region. It is worth every step of the journey to getting there. So, if the event made your toes tingle at the very beginning, return to there and remind yourself of why you signed up to it in the first place. But a word of caution… Your motivation needs to go far, far deeper than racing fever, filling in a void, giving you a goal to stay honest to or even weight loss. Yes, the goal needs to be about toe tingling adventures, stunning scenery or getting back to the adventurous creature you believe yourself to be. Make sure that there is a primal, feverish desire to grow and play wilder, as it is from here that you will be able to perform at your wildest.
 
Reflect on the journey to date…I would use this pause to look back on your journey to date and ask yourself, 'how can I make this even more joyful, healthful, sustainable and playful?' This will help to take the pressure off the event being the epitome of desire and rather shed a spotlight on the journey to getting there. So, on the journey so far, what did you love and where were your strengths? Then, what did you find challenging emotionally, physically, mentally or technically? Use these answers to highlight what you would like to focus on over the next 10 months or so.
 
Start with some R&RWe now have 10 months until event day. Wow, that is 10 months where you can consolidate all the great playfulness & preparation that you have started. This is 10 months of joy and an event to look forward to as Winter once again approaches! However, Covid-19 has been stressful for all of us. We are bombarded by news, our work thrown into disarray, and for many of us life has felt foreign and at times, busy-busy! So, let’s take 3-6 weeks starting today to grab some extra R&Rs. I can here you cringing from here – ‘Rest?!’ Yes, resting will help fill the energy & mojo tank back up. Be open to how long this may take. For some it will take 3 weeks, for others 6 may be more optimal. Here is what I suggest these 3-6 weeks might look like – please keep it playful & rejuvenating!

Weeks 1 & 2 
 
MON - Yoga, walk or easy non-weight bearing cross-training
TUES - Easy run <60mins plus 15mins core strength work
WED - Rest
THURS - Gentle jog with some yoga or 30mins core strength work
FRI - Longer walk
SAT - Longer Run <90mins
SUN - Rest

Week 3 
 
MON - Yoga or walk
TUES - Jog <45mins
WED - Rest, walk or yoga
THURS - Easy run <60mins
FRI - Rest
SAT - Mission – up to 4hrs in length & make it mighty joyful!
SUN - Rest (tomorrow you will return to training)

 
Set an interim goalI agree that 10 months is a long time to stay focussed on one goal. Therefore, what could be a mission, adventure, escape or other goal that you can also chew on in the next 4-6 months? What might help you grow stronger and more confident for Run Larapinta in May next year? This might be another race but I would urge you to think broader than this! Maybe it is a mission to somewhere you have always wanted to go? Or perhaps you might like to join us on a Find Your Feet Tour to Tasmania, running wilder on beaches or in the mountains for 4-days? Whatever it is, it must make you feel like you have been covered in sparkle dust!
 
Return to Base Training mode
Following these 3-6 weeks of recuperation, and no matter how fit and strong you are feeling, I strongly encourage you to return to Base Training mode for a month or two. That is, focus on consolidating your aerobic development through:

• Longer solo runs
• Tempo Runs (comfortably-uncomfortable longer duration efforts)
• Longer hill efforts
• Consistent jogging and walking on easier days

 
All of this training can be done solo and from your home. The added beauty of this is that no matter how great your base fitness is, it can always be refined and enhanced. Any opportunity you get to return and consolidate your aerobic fitness is a godsend! Consider this, an Olympic athlete takes 4 years to prepare for their event at the Olympic Games!
 
I write more about aerobic base training ideas in my Trail Running Guidebook. You will also find that returning to the very beginning of one of my Trail Running Training Planners is not stepping backwards, but rather adding to the process of consolidation.
 
Return to your training
You will be oh-so ready to return to training following these 12 or so weeks of R&R followed by consolidation of your Base Training! If you need a specific outline for your training, I suggest you return to week 1 of my Run Larapinta Trail Running Training Programs that many of you are already following to guide your Run Larapinta Event preparations. Don’t forget you can download these for FREE using the discount code: RUNWILDERLARAPINTA
 
Training isn’t everything!
It is without a doubt that we want to be as prepared as we can for the Run Larapinta Events. But this doesn’t mean training more and more and more. It is especially important to recognise that we live in turbulent times, filled with uncertainty and plenty of hidden stressors, both good and those that are not-so-good. So here are some further suggestions that I have for you.
 
Find quietness and playfulness amongst the ‘outside’ noise
We are living in such a news-filled, social media-fuelled frenzy right now. But unless you have actually been ordered to quarantine I strongly suggest you keep finding quietness and playfulness outdoors. I personally suggest doing this early in the morning, when the day is at its most calm. Afterwards you will be ready to tackle anything that is thrown at you in the day! Here is what I suggest:

• Rise before dawn and change into your running clothes (have these prepared the night before)
• Pop your favourite pyjama pants back on over the top (this is a lovely little gift of compassion prior to exercising)
• Prepare yourself a mug of tea. I combine this with a small handful of diced organic dates for some energy.
• As you drink your tea limber up your feet, calves, legs and hips. Try to avoid looking at the news, emails or social media but rather enjoy the quietness of the pre-dawn.
• After 15-20 minutes, slip outside with your headtorch and run into the dawn, taking notice of the light changing, the birds’ chorus, the world awaking around you.
• Change the mindset from ‘training’ to ‘playing’ or even to ‘experiencing’. The training mindset can come back when certainty returns. Instead, try to do something or notice something that you have never done or seen before. 
• In essence, find presence and playfulness on your runs (or walks!).

 
Still go for Missions!
Despite what I just said, be prepared to adapt the training to suit your humanness. If the world gets too fast-paced or you are simply just needing some out time… then do it! However, don’t miss out on the greatest joy of all – the Mission! If you need to get some extra rest & recuperation then do this in a way that helps you fill up your energy tank for the missions every 3 weeks. You may even want to incorporate a few extra shorter Missions to help you stay sane. Head out alone or with a friend. If you are alone this is either a time to enjoy the tranquillity or listen to podcasts, such as my Find Your Feet Podcast. If you are heading out solo, perhaps consider investing in a Garmin InReach Mini like I have been using on my own solo missions. If you are interested in this great safety device you can discuss this with me or my Team at Find Your Feet.
 
Maintain your strength at home
Whilst most gyms have reopened around Australia, in Victoria our friends are copping the full force of another lock down. Not having access to a gym does not mean we need to lose our strength. In fact, if you are going to increase your running and walking loads as race day nears, it will be important to ensure these muscles are fully activated and strengthened to cope. Here are some of the exercises that I utilise into a 15-20min circuit. I love to do this workout prior to my morning harder or longer runs (ie. 2-3 days per week). You will need to pick 4-6 exercises from the list below and combine into a circuit (one to the next to the next…). I repeat the circuit 3 times or to fatigue. 

• Single leg glute bridges
• Monster walks
• Fitball hamstring curls
• Single leg balance on a cushion
• Lunge & Reverse Lunge
• Unilateral Heel Raises
• Fitball ‘Stir the Pot’
• Planking with movement
• Side plank
• Deep core stability on your back
• Hip to wall stretch
• Knee to wall stretch
• Piriformis stretch
• Lunged quadricep stretch
• Pidgeon Stretch
• Any abdominal work – crunches, twists, v-sits etc.

 
Use walking or cycling as your cross-training
If you need to recharge but you want some fresh air and movement then there is honestly nothing better than a solid, long walk or bike ride for cross-training. So, grab your walking shoes or dust off your bike and find solitude in these activities on your easy days (or at the end of your hard day as an unwind activity after work).
 
Embrace Yoga
There are so, so many YouTube options for doing yoga at home. I love to do a short 20-30min yoga workout in an evening, or even in the middle of the night if I am too awake and cannot sleep. I would start finding your favourite workouts on YouTube. I am also loving @Aaron Schultz Yoga on Facebook
 
Mindfulness & Meditation
I am not the individual who can crawl out of bed and sit still straight away. For me, the mornings are for playfulness and movement. However, I still fully believe in the importance of meditation, especially in these times of such chaotic news messages. I have a few methods that I utilise:

• At the end of a run I find a quiet park bench, log or boulder and sit quietly for 3-5mins, closing my eyes and listening to both my breath and the world around me. I use this time to express my gratitude to the environment, the opportunities & those individuals who I need to express gratitude towards.
• At dinner time or on climbing into bed at night, my husband and I always share our highlight of the day. This is a form of mindfulness as it brings presence to those moments of the day that can otherwise get buried in the negative noise.
• Every night, after reading my book and prior to falling asleep, I do a solo meditation where I focus on my breath and the relaxation of my body & mind. However, if my brain is too busy, I have found this YouTube guided meditation absolutely brilliant. It helps me get into a deeper, more dreamless sleep and awake feeling calmer & refreshed.
• When I finish an important task at work I always take a moment to pause and make a cup of tea. When I am doing this simple activity, I try to be really present on the preparation of the tea. This is an act of mindfulness.
• I have been really trying to master the art of Happy Heart Meditation. Have a listen to my Find Your Feet Podcast Episode recorded with Ivan Zwart. We also sell Ivan’s book at Find Your Feet.

 
In real lockdown? You can run on a treadmill
Yes, it might be unpleasant but you can absolutely still exercise on a treadmill if you have one. I personally always put a treadmill at an incline of >2% and begin slowly until my core muscles begin to activate. Aim for sessions that are shorter in duration but higher in quality, such as your tempo runs or longer aerobic intervals. I write more about aerobic training ideas in my Trail Running Guidebook.
 
Get yourself equipped for winter & solo running
Here are the items that I personally use for my winter running and personal safety, especially on the longer missions. It is also important to keep in mind that by May the Larapinta Trail region will be approaching winter and the mornings could be quite nippy!

• The North Face Flight Trail Running Vest Pack
• Biolite USB Rechargeable Headtorch (330 lumens!)
• The North Face ETIP gloves (they also come in a women’s specific option too but I have big hands.)
• Find Your Feet Headbands (we make these in Norway!)
• Find Your Feet Buffs (again, made in Norway)
• The North Face Light Thermal Top (it just lasts forever! Comes in a men’s option too)
• The North Face Flight Futurelite Rain Jacket (so breathable and light! Comes in a men’s option too.)

 
If you need any further assistance, I am here to help! Visit my website for lots of inspiration, tips, advice and my training planners: www.hannyallston.com.au
 
If you need further advice with your equipment or apparel for winter, my Team at Find Your Feet would love to help –www.findyourfeet.com.au All athletes in the Run Larapinta events receive a 20% discount at my Find Your Feet stores by using the Discount Code: RUNLARAPINTA2020
 
Finally, I also thank you for your support during this challenging time! It is now that we need to support one another even more.
 
Keep striving to play wilder. I look forward to meeting you all at the Run Larapinta events in May 2021!

WORDS OF GUIDANCE FOR ATHLETES AFFECTED BY THE SURF COAST CENTURY CANCELLATIONS.

​Toes are tingling, we are playing hard and the body is beginning to edge towards pre-race sparkles. Then you check your email… Surf Coast Century is postponed until December 5?! Damn! Bummer!
 
I just want to be here, right now, and say – not to worry! We can catch this curve ball with both hands and use the pause in our training game to be even more fighting fit for Event Day in December. So, here are my suggestions… 

Start with some R&R:
We now have 21 weeks until event day. Wow, that is 21 weeks where you can consolidate all the great playfulness & preparation that you have started. This is 5 months of joy and an event to look forward to as you kick-start Summer! However, Covid-19 has been stressful for all of us. We are bombarded by news, our work thrown into disarray, and for many of us life has felt foreign and at times, busy-busy! So, let’s take 3 weeks starting today to grab some extra R&Rs. Here is what I suggest these 3 weeks might look like – please keep it playful & rejuvenating!
 

Weeks 1 & 2 
Mon: EASY - Yoga, walk or easy non-weight bearing cross-training
Tues: MOD - Easy run <60mins plus 15mins core strength work
Wed: REST
Thurs: EASY - Gentle jog with some yoga or 30mins core strength work
Fri: MOD - Longer walk
Sat: HARD - Longer Run <90mins
Sun: REST

Week 3 
Mon: EASY - Yoga or walk
Tues: MOD - Jog <45mins
Wed: EASY - Rest, walk or yoga
Thurs: Easy run <60mins
Fri: REST - Rest
Sat: Mission – up to 4hrs in length & make it mighty joyful!
Sun: REST (tomorrow you will return to training)

Return to Base Training mode:
Following these 3 weeks of recuperation, and no matter how fit and strong you are feeling, I strongly encourage you to return to Base Training mode for 6 weeks, ending 13 September. That is, focus on consolidating your aerobic development through:

• Longer solo runs
• Tempo Runs (comfortably-uncomfortable longer duration efforts)
• Longer hill efforts
• Consistent jogging and walking on easier days

 
If you need a more specific outline for your training, I suggest you return to weeks 4 – 9 of my Trail Running Training Programs that many of you are already following to guide your Surf Coast Century Event preparations:

• 100km Athletes – 100km Training Planner
• 50km Athletes – Trail Running Marathon Training Planner
• Newer to running or joining in a team? – Beginner Trail Running Training Planner

Don’t forget you can download these for FREE using the discount code: RunSurfCoast 
 
All of this training can be done solo and from your home. The added beauty of this is that no matter how great your base fitness is, it can always be refined and enhanced. Any opportunity you get to return and consolidate your aerobic fitness is a godsend! Consider this, an Olympic athlete takes 4 years to prepare for their event at the Olympic Games!
 
I write more about aerobic base training ideas in my Trail Running Guidebook. You will also find that returning to the very beginning of one of my Trail Running Training Planners is not stepping backwards, but rather adding to the process of consolidation.
 
Return to your training:
You will be oh-so ready to return to training following these 9 weeks of R&R followed by consolidation of your Base Training! So, on 14 September I would recommend picking up the Training Planners on Week 13, which means you will have 12 weeks of training to go. This will relaunch you back into a more specific phase of training and ensure you get plenty more longer missions into your tank that you can use for practicing your Event Day strategies.
 
Training isn’t everything!It is without a doubt that we want to be as prepared as we can for the Surf Coast Events. But this doesn’t mean training more and more and more. It is especially important to recognise that we live in turbulent times, filled with uncertainty and plenty of hidden stressors, both good and those that are not-so-good. So here are some further suggestions that I have for you.
 
Find quietness and playfulness amongst the ‘outside’ noise:
We are living in such a news-filled, social media-fuelled frenzy right now. But unless you have actually been ordered to quarantine I strongly suggest you keep finding quietness and playfulness outdoors. I personally suggest doing this early in the morning, when the day is at its most calm. Afterwards you will be ready to tackle anything that is thrown at you in the day! Here is what I suggest:

• Rise before dawn and change into your running clothes (have these prepared the night before)
• Pop your favourite pyjama pants back on over the top (this is a lovely little gift of compassion prior to exercising)
• Prepare yourself a mug of tea. I combine this with a small handful of diced organic dates for some energy.
• As you drink your tea limber up your feet, calves, legs and hips. Try to avoid looking at the news, emails or social media but rather enjoy the quietness of the pre-dawn.
• After 15-20 minutes, slip outside with your headtorch and run into the dawn, taking notice of the light changing, the birds’ chorus, the world awaking around you.
• Change the mindset from ‘training’ to ‘playing’ or even to ‘experiencing’. The training mindset can come back when certainty returns. Instead, try to do something or notice something that you have never done or seen before. 
• In essence, find presence and playfulness on your runs (or walks!).

 
Still go for Missions!
Despite what I just said, be prepared to adapt the training to suit your humanness. If the world gets too fast-paced or you are simply just needing some out time… then do it! However, don’t miss out on the greatest joy of all – the Mission! If you need to get some extra rest & recuperation then do this in a way that helps you fill up your energy tank for the missions every 3 weeks. You may even want to incorporate a few extra shorter Missions to help you stay sane. Head out alone or with a friend. If you are alone this is either a time to enjoy the tranquillity or listen to podcasts, such as my Find Your Feet Podcast. If you are heading out solo, perhaps consider investing in a Garmin InReach Mini like I have been using on my own solo missions. If you are interested in this great safety device you can discuss this with me or my Team at Find Your Feet.
 
Maintain your strength at home:
Whilst most gyms have reopened around Australia, in Victoria our friends are copping the full force of another lock down. Not having access to a gym does not mean we need to lose our strength. In fact, if you are going to increase your running and walking loads as race day nears, it will be important to ensure these muscles are fully activated and strengthened to cope. Here are some of the exercises that I utilise into a 15-20min circuit. I love to do this workout prior to my morning harder or longer runs (ie. 2-3 days per week). You will need to pick 4-6 exercises from the list below and combine into a circuit (one to the next to the next…). I repeat the circuit 3 times or to fatigue. 

• Single leg glute bridges
• Monster walks
• Fitball hamstring curls
• Single leg balance on a cushion
• Lunge & Reverse Lunge
• Unilateral Heel Raises
• Fitball ‘Stir the Pot’
• Planking with movement
• Side plank
• Deep core stability on your back
• Hip to wall stretch
• Knee to wall stretch
• Piriformis stretch
• Lunged quadricep stretch
• Pidgeon Stretch
• Any abdominal work – crunches, twists, v-sits etc.

 
Use walking or cycling as your cross-training:
If you need to recharge but you want some fresh air and movement then there is honestly nothing better than a solid, long walk or bike ride for cross-training. So, grab your walking shoes or dust off your bike and find solitude in these activities on your easy days (or at the end of your hard day as an unwind activity after work).
 
Embrace Yoga:
There are so, so many YouTube options for doing yoga at home. I love to do a short 20-30min yoga workout in an evening, or even in the middle of the night if I am too awake and cannot sleep. I would start finding your favourite workouts on YouTube. I am also loving @Aaron Schultz Yoga on Facebook
 
Mindfulness & Meditation:
I am not the individual who can crawl out of bed and sit still straight away. For me, the mornings are for playfulness and movement. However, I still fully believe in the importance of meditation, especially in these times of such chaotic news messages. I have a few methods that I utilise:

• At the end of a run I find a quiet park bench, log or boulder and sit quietly for 3-5mins, closing my eyes and listening to both my breath and the world around me. I use this time to express my gratitude to the environment, the opportunities & those individuals who I need to express gratitude towards.
• At dinner time or on climbing into bed at night, my husband and I always share our highlight of the day. This is a form of mindfulness as it brings presence to those moments of the day that can otherwise get buried in the negative noise.
• Every night, after reading my book and prior to falling asleep, I do a solo meditation where I focus on my breath and the relaxation of my body & mind. However, if my brain is too busy, I have found this YouTube guided meditation absolutely brilliant. It helps me get into a deeper, more dreamless sleep and awake feeling calmer & refreshed.
• When I finish an important task at work I always take a moment to pause and make a cup of tea. When I am doing this simple activity, I try to be really present on the preparation of the tea. This is an act of mindfulness.
• I have been really trying to master the art of Happy Heart Meditation. Have a listen to my Find Your Feet Podcast Episode recorded with Ivan Zwart. We also sell Ivan’s book at Find Your Feet.

 
In real lockdown? You can run on a treadmill:
Yes, it might be unpleasant but you can absolutely still exercise on a treadmill if you have one. I personally always put a treadmill at an incline of >2% and begin slowly until my core muscles begin to activate. Aim for sessions that are shorter in duration but higher in quality, such as your tempo runs or longer aerobic intervals. I write more about aerobic training ideas in my Trail Running Guidebook.
 
Get yourself equipped for winter & solo running:
Here are the items that I personally use for my winter running and personal safety, especially on the longer missions.

• The North Face Flight Trail Running Vest Pack
• Biolite USB Rechargeable Headtorch (330 lumens!)
• The North Face ETIP gloves (they also come in a women’s specific option too but I have big hands.)
• Find Your Feet Headbands (we make these in Norway!)
• Find Your Feet Buffs (again, made in Norway)
• The North Face Light Thermal Top (it just lasts forever! Comes in a men’s option too)
• The North Face Flight Futurelite Rain Jacket (so breathable and light! Comes in a men’s option too.)

 
If you need any further assistance, I am here to help! Visit my website for lots of inspiration, tips, advice and my training planners: www.hannyallston.com.au
 
If you need further advice with your equipment or apparel for winter, my Team at Find Your Feet would love to help – www.findyourfeet.com.au All athletes in the Surf Coast Century events receive a 20% discount at my Find Your Feet stores by using the Discount Code: SurfCoastCentury
 
Finally, I also thank you for your support during this challenging time! It is now that we need to support one another even more.
 
Keep striving to play wilder. I look forward to meeting you all at the Surf Coast Century in December!

I just tripped over a root. The trail is at that annoyingly can-see can’t-see phase, where darkness meets dawn and dawn meets day. Under my head torch, the definition of the trail’s lumps and bumps cannot be identified. Damn it! I run around the trail’s bends, my thoughts curving one way and then another. Work to relationships. Niggling hamstring to the chill blains on my feet. Work again. Hammy again. What to have for breakfast? Dinner? Work yet again. Round and round and round I go. Running brings me so much calmness!?

Running brings us so much calmness!As I reach the further end of the trail the glow on the horizon is seeping into every nook and cranny. Trees are aglow. My pink top too. I stop to take a quick look. I shuffle about, stretching my hamstring, raising my arms above my head, bending one way and then another. Always moving. I am always moving! But the longer I pause, seconds passing, the more I find stillness. Without motion, I begin to hear more. A creek. A bird’s lonely cry. The breeze in the trees behind me. A car moving somewhere far below me. 
 
Then I begin to see more. The arcs of color across the sky, seeping into one another. A moth rising. The fluctuations of blue hills into the distance.
 
I begin to smell more. Depth of earthiness. A freshness unable to be found through an open window. 
 
I begin to feel more then. Popsicle toes on the frozen trail. A stillness so profound that I never wish to move again. 
 
I feel empty thoughts.
 
The cold eventually moves me along, back towards breakfast and the steaming kettle. As I glance at my watch I notice only 58-seconds had passed. But I feel different now. Lighter, freer, faster even. No longer weighed down by thinking, I move across every obstacle as if they were beautiful shells on a beach – lightly, so as not to break anything.
 
Pause – just for 60-secondsWe think there is laziness in stopping.
We believe there is too much to get done today to take a break.
Pausing will cool us down and it will be harder to get going.
‘Real runners don’t stop.’
‘Yeah but… nah, rest stops are not for me.’ 
 
Hold up sissy! Stop running away from such weak thoughts! Confront these fearful thoughts and let’s choose the outcome we really desire… awakened athleticism or running on the rat race?
 
So, which do you choose?

1. 90-minutes of brain draining, whirling thoughts with legs detached from the mind?


2. 30-minutes of thinking then a 58-second, jaw-dropping pause to soak in the richness of the morning followed by an hour of quiet, light-footed running?

 
Pause for just 60-seconds. It won’t kill you.This morning, and for the first time in a long while, I found awe, wonder and real wellbeing on the trails. After pausing for just 58-seconds I spent 60-minutes running in reverie of the day unfolding, returning so mojo’ed that I sat straight down to share my excitement with you.

​The following email was sent to me by a member of our wilder community. I found resonance in her correspondence because we all lose our mojo at times, buried by life’s shoulds. Today I write to help this individual, and in doing so, I hope to help all of us to find our mojo and live in alignment with our truth.
 
Q: …After injuries and then life struggles, my current problem is that I should be training for an event in October. I have your Training Planner and know I should have commenced a few weeks ago. But again, I am my own worst enemy and I am finding that I lack motivation. I am probably beyond hope and really, I guess this email is more about me offloading to share my struggles and frustrations. I guess what I was hoping you might be able to tell me is - How to get back on track? How do I get past feeling a little afraid to go out on my own again, even when I know I’m fine and I will love it? How do I find my motivation again to get the work done? How do I push myself to actually follow advice and a plan? Where do I start!?
 
Here is my reply:

Thank you so much for taking the time, energy and motivation to email me. I really do appreciate it and I am glad that you are able to enter such a vulnerable space. This is where so much growth comes from! There is so much that I want to say. But in an email that is very hard. However, I will tackle the biggest question that you ask, ‘How do I start?’
 
Well, just start, dropping the SHOULD mentality and reframing it with a COULD mentality. ‘What could I do tomorrow? Where could my feet take me? What experiences could I have in the morning? When I get home, what could my little reward be? How could my experience tomorrow morning empower my day ahead? How could this ignite my mojo?’ 
 
Do you notice the curiosity in all these questions? Can you sense you toes beginning to tingle as you think, ‘Yeah, wow! What couldtomorrow morning bring and where could that first step lead me?’
 
Secondly, there is no right or wrong. So, just start and may we never, ever SHOULD ourselves into a specific dream unless it totally makes our toes tingle! To avoid this trap, let’s step back again. 
 
You have set yourself a ‘WHAT’ goal. That is, you have said to yourself, ’This race is what I will do in October’. Then, straight away, you are asking yourself, ‘How do I get there?’ This is a very black and white way of goal setting and often puts us on a pathway to doing something that we might not fully love. So, right now, let’s re-frame our way of thinking.
 
Before we ask, ‘how do I get there?’, instead ask, ‘WHY do I want to do this particular goal?’ From here your deeper motivations and values will manifest. For example, you might find yourself saying, ‘Because it will help me to find better health.’ Or you might decide, ‘Because I need an adventure.’ Or you might say, ‘Because I want to be more challenged.’ Or, ‘Running longer gives me confidence.’ Whatever the reason you come up with, write it down! Then ask yourself, ‘Why is health/adventure/challenge/confidence important to me right now?’ From here you will find your truth.
 
For example, when I ran the Pyrenees Mountains last year, my WHY was because I wanted to pursue something that I loved… unapologetically! I wanted to find Hanny at her wildest self, and in doing so, I found my truth.
 
When we reach our truth, we find so much excitement that we brim with energy. Someone will have to tie us up to slow us down. It doesn’t mean every day is easy. Far from it! It just means we are willing and excited to do the work.
 
Okay. So, now that we know our truth here is my next question…
 
‘If health/adventure/challenge/confidence is really what I seek, what if there was something else that could take me there and that I love even more? ‘What if I succeed? What if I fail?’
 
As we brainstorm all the other what if possibilities, we will begin to feel our toes tingling. Are you feeling your toes tingle? Guess what!? You have finally landed on a dream that is aligned to your truth! Now, doing the work or fearing failure will no longer frightens us. We won’t be stressed about reaching some magical finish line, but rather we will be itching to embark on, and experience, the journey ahead.
 
In the Pyrenees, I honestly started with no focus on reaching the Mediterranean Sea. It certainly excited me to get there, but if I failed in that pursuit then I knew deep down that I had still succeeded because ultimately, I was living my truth - being out in the mountains, unapologetically, doing what I loved best!
 
So, I might not have answered all of your questions. But I thank you for writing to me as I now wish to share my answer with everyone! Because we are all human and linked by the human experience - our mojo comes and goes, are wellbeing fluctuates at times, and sometimes we just feel a little buried in life’s SHOULDS. 
 
Grow Wilder… it begins with one small seed.
 

​At the end of 2005 I teetered on one leg, wondering how I was ever going to return to my competitive dreams. An ankle reconstruction threatened my future sporting career. Following this, life threw even more curve balls my way and I felt like I was stuck in a hole. But what kept me alive was a big, hairy, audacious dream. I wanted to be a World Champion!

When the day of the Junior World Titles in Lithuania arrived, I knew I would win. This was an ego-aside moment. Rather, there was simply no alternative. I was so prepared, mentally, physically and even spiritually, that the result was inevitable. I had done the work, tested my tools, and mentally rehearsed through all the challenges that might hit me in the race. I had stood on the tops of mountains and said my silent prayers, run through the moments of doubt, and through all of it, I had found utter joy in the journey to be there in that World Championship moment. Yep, I was so damn ready to be a World Champion.

I want this sure-fire confidence for you too. I want you to be your own champion! Damn it, I want it for me again too because there is no greater feeling than running along a wilder trail with self-confidence fuelling your engines.

Hanny Allston’s autobiography Finding My Feet is a definite read. Especially in these uncertain times when you might be facing unexpected challenges, reflecting on what life is all about, or simply feeling stir crazy, trapped at home and struggling to focus. Maybe also, you want to run faster, push yourself further or stop hitting the wall on your own epic adventures. There really is something in Finding my Feet for everyone, and in ways you might not expect.
​

Reader Comment: 
My struggle is that my work and personal life are feeling blurred. I now realise that the commute to work is a hard boundary but as I work from home I am not able to find this separation. My challenge is to find a new boundary at home because otherwise it becomes exhausting. I also have to consciously stop “overdoing it”, but rather to find time to slow down and go deep into quietness. Most of all, have gratitude that I still have a job ❤
 
My response:
After reading this comment that was made in response to my post on ‘hormonal stress’ I was inspired to write about some of the practical ways that I am trying to separate work, ‘training’ and home life. The challenge of establishing boundaries between work and ‘life’ within our homes is a real and crucially important one. It is a current issue but also a lesson that is invaluable to learn for longer term wellness. So, today I have decided to share what Graham and I are trying to do to create separation from our home and work environments.

1. Create a place for physical activity, work & wellness – Even if you need to clear out the spare bedroom to do so, find somewhere in the home that you can exercise, preferably with a door. If the room or space does not have a door then try to mount a temporary curtain. If this isn’t possible, then put a line of marking tape across the floor. Inside this space is work and physical activity. Outside of this space is home. In my space I have my yoga mat on the floor, my laptop charger plugged in, and a lovely clean space for working and ‘training’. This is where I do my yoga, strength, writing and work tasks. Outside of this space is my ‘home’.
2. Shut the door after every physical or work activity - When you cross the threshold out of your ‘work’ space and ‘return into the home environment’, do not take work or exercise/training with you. You can now in your ‘home’ environment.
3. Don’t cross the threshold into the home carrying any remnants of work – For example, debriefs are done on the bike ride home, no work conversations inside the home and unexpected work phone calls must be taken outside. If you do have to do any work at home then this must be done in the room that you have created for work or physical activity. Go inside, shut the door, complete the task. Then step back out, leave your work thoughts inside and then close the door.
4. Ensure that you have some training routes that are for recovery – I have been trying to mentally create running routes which are for harder days of ‘training’, and then other routes which I never run harder. This is really important because otherwise we associated certain places with certain emotional or mental states. For example, if I have done a tempo run along a certain section of road, then it is highly likely that next time I return there, even if I am only jogging easily, my heart rate will rise, my cortisol and adrenalin levels begin to pump, and my body subconsciously is preparing itself for exertion. This is not what you want on an easy run! 
5. Try yin yoga – I have been checking in with myself after a harder day of mental activity. Have I fully unwound before the relaxation of the evening begins? If not, I go into my studio, lie on my yoga mat and do a 30-45min yin yoga routine. This is basically just long-hold stretches and focussing on deep breathing. It is incredible how much tension I can be subconsciously holding onto. This makes the rest of the evening so, so super peaceful and I always sleep much deeper. I cannot emphasise how sensational this feeling of calmness is.
6. Finish every ‘training session’ with a 1min pause – I have begun finishing every run or physical session with a 60-second moment of quietness. I sit on a log, close my eyes and feel my body zinging with post-run energy. I try to listen to the quietness around me, or the busyness, and just feel grateful that I can choose to be peaceful in this moment. You can literally feel your body heave a sigh of relief!

 
In summary, we are aiming to prevent negative anchoring in the home. We want to avoid ‘work’ anchors establishing when we are trying to be ‘at home’, and ‘training’ anchors filtering into the times when we are trying to unwind. Creating physical barriers to work and training in and around your home life will really help you to feel more peaceful at home. I hope this helps!

FYI: I have been doing my yoga practices with @Aaron Schultz Yoga. Find this on Facebook. He offers 10 very simple and runner-friendly, beginner-friendly practices every week. All of these can be done either live or later in your own time. He offers both Yin & Flow yoga, as well as some guided meditation sessions.
​

Parks are closed. Trails too. Events are cancelled and we are dusting off our road-running shoes. Yes, we are living in a sensation of limited freedom. But today I share how it is the choices we make that will give us back our wings. Here are my suggestions for ensuring that you thrive through these challenges.
 

I recently toed the start line of the 102km Tarawera Ultra Marathon and I am not ashamed to say that my motivation was three pronged – to experience being ‘back in the action’, to see this beautiful New Zealand landscape, but also to prove a point to myself – I am an athlete!