AS PUBLISHED IN TRAIL RUN MAGAZINE AUS/NZ, AUGUST 2019 - GRAB YOUR COPY HERE TODAY!
Former world champion orienteer racer, elite trail runner, young businesswoman of the year, tour guide, podcaster and coach, Hanny Allston is one multi-talented, multi-layered, prolific and powerfully driven individual. So what fuels it all? We discuss her fearsome passion for playing wild in the outdoors.
INTERVIEW: Chris Ord
It’s been a long journey from your junior world champion title (in orienteering, 2006) to where you are today: a trail coach, guide, writer, podcaster, small business owner. Looking back, what have been the pivotal moments in your life that you believe had led you to being who and where you are today?
Thank you, Chris. Yes, it really has been quite a journey and one that I never really expected to take. To be honest, the pivotal moments, which I personally call bifurcation points, have either come from a place of feeling thrown off balance or when I realised I wasn’t being true to myself. Bifurcation points can sneak up on you, or they can hit you really hard, but no matter how they arise they really have two options – you can lean into the challenge, or you can lean out. That is, you can choose to grow by harnessing the challenge as a new strength, or you can shy away and continue on the same pathway whilst hoping that it will somehow lead somewhere new. The first option puts you in the driver’s seat, the other is leaving your future up to chance or relying on someone else to do the growth for you. For me, I have always leant into challenges, even on the occasions when I have felt so outside of my comfort zone. I really learnt this art in life, especially at the age of nineteen when my life was thrown into chaos by injury and family illness. I then began to apply this lesson to literally every challenge hence forth, to my athletic development, studies, coaching and more recently, business.
The other driver that has led me to where I am now is this huge sense of urgency to ‘pass it forward’. In all areas of my life I have been blessed to meet extraordinary people who have gifted me their knowledge – from Max and Jacqui, two pivotal running coaches who have since sadly passed away, to business mentors, allied health professionals, race directors and friends. I have always known that the life of an elite athlete can be lopsided as you lean on people to help you strive for those ultimate performances. But personally, I didn’t like the feeling of this so I have always wanted to give back to the community as much as I possibly can. Combining this with the richness of experiences I have had, especially out on a wild trail, has empowered me to share even more. I want others to experience the sensation of being, playing & performing wilder too – the wind sweeping over you as you run alone along a wild ridgeline, your comfort zone stretching until you realise you have moved beyond it. That is an extraordinary feeling and one that everyone should be able to experience.
Just as you reached the top of your game in terms of orienteering and the accolades and public exposure that came with your success, your family life was crumbling with your dad suffering mental health crises and your parents separating – it must have been a tumultuous yet formative time given your youth at 20 years of age. What lessons did you take from that period where professionally all was roses but personally you faced heavy burdens?
I cannot deny how big an impact this series of events have had on me, even until recently. I was only 19 years of age when I faced wheat I now call ‘the perfect storm’ - a full ankle reconstruction, the attempted suicide of my father and medical examinations at university. When I had first visited my father in the hospital I was only three weeks into the recovery process of my ankle reconstruction. Leaning on my crutches and looking him in the eye, I felt like I was literally in the depths of a large whole. I swore then and there to lean into this adversity and rise beyond it. Only 6 months later I became the only non-European athlete to win a World Orienteering Title, and the only junior-aged athlete to win both the junior & senior Titles in the same year. I was very much running towards opportunities and athletic desires through this time. I was also studying hard, a dutiful daughter and a runner progressing up the distance-running ranks. However, after my World Title and the subsequent dissipation of my family unit & home, I did really begin to struggle. It was really only in the last few years that I have actually paused to reflect on these struggles and how I carried myself through. For sure, I made a lot of errors as I leaned into surmounting challenges, and it became so much harder when I lost not one, but two coaches in relatively short succession. But what I have learned more recently is just how these events shaped me, and that they are nothing to be ashamed of – for they are part of the human experience. I now use these experiences to connect to and assist others to help them to find their feet. The only thing that I would change if I could relive these experiences is to allow a little more time for ‘Hanny’, the human at the heart of her playfulness and athletic pursuits. In my haste to move towards my goals and the opportunities I was gifted, I sometimes forget to give her the compassion and self-acceptance that she needed to fully flourish. This is now at the heart of my coaching and my motto in life has become – be wilder, to play wilder, to perform wilder.
You trained in health sciences, then as a teacher but neither medical research nor the classroom seemed to fulfil you – indeed it was this period of professional indecision that ended up seeding your current business name, Find Your Feet. What were the factors that led you to ‘find your own feet’?
Yes, that is correct. I started in medicine but in the aftermath of perfect storm I just wasn’t coping very well amongst the medical profession. All my support networks had dissolved and I just didn’t know how to keep all the balls in the air. I finished medical research and turned towards teaching in New Zealand but found myself at a crossroads here too. At this point I had been struggling with Anorexia, which had heightened after the loss of my beloved coach Max when I was living abroad. I had also reset my goals on qualifying for the Olympic Marathon and had got within 4-minutes of this, but I found turning up to road racing start-lines so vastly different from the orienteering scene I had grown accustomed to and the pressure of all that just so hard on my own. I started with a new coach shortly before coming back to Tasmania and this really began to feel so, so right. But she too attempted to take her life and was later successful. It was at this point that I relocated home to Tasmania and my friends would say, ‘Wow, you’re back! What are you doing now?’ In response, I kept finding my reply as, ‘I am just trying to find my feet’. I felt quite over the constant personal drive for performance and found myself wanting to give back, to help others and running was the language that I now spoke. So one day I just decided to pull adults together to play in the parks of Hobart, all the while teaching them some more skills in running. It really blossomed although I never saw it as a business nor something I would do long term. I just kept taking every opportunity to help people and well, look where it has landed me!
And in honesty, it is this single factor of wanting to help people that has helped me onto the pathway towards finding my feet and I can thank one of my earliest clients for this gift. He pulled me aside and looked me up and down. I know now that he could see how weary and underweight I was. “Hanny” he said, “It is no good trying to give us the beautiful gift of your compassion and energy if all we can see is someone who is not giving the gift back to herself”.It made me really sit up and realise that if I wanted to help others I also had to work on strengthening my own self – to really commit to finding my feet. I have been 100% committed ever since.
You once wrote “You empower others when you empower yourself.” Can you elaborate how this mantra has shaped your own journey and what you believe it can mean to others?
As I have just explained, this concept began when Find Your Feet began in 2009. However, as I have gone on this journey I have really grown in my understanding of what helps us to find our feet. And truly, I believe it begins with a super strong sense of self – I call this my ‘be wild’ state. It began by asking myself, who is Hanny? What does she need to thrive? What empowers her? What frightens her? What has she got to offer herself, her relationships and the world around her? I began to make small changes to the way I lived and I began to realise that I could live more consciously – to live a conscious life that made me feel more empowered, alive, and proud of who Hanny was becoming. This gave me more and more energy and purposefulness, like I was blooming out of a dormant bulb. Changes I made were to pursue the things that I loved the most, a more plant-based diet, electric transport, journaling, working on my relationships, reducing my use of plastics, buying organic & local, taking time for me when I needed it, and generally just trying to make conscious choices rather than responsive ones. Strangely, what I found was not only that I had more energy and excitement to share with others, but that individuals around me also become to change. As we did, we all became stronger in our endeavours and began to perform at higher and higher levels too. So subtle changes ultimately have made huge effects – be, play & perform wilder!
You have a brilliant podcast series that sees you interviewing not just runners but people from all walks of adventurous lives – what is the driving theme behind your choices of who to interview?
Thank you for saying that Chris. Look, I am no natural or talent when it comes to podcasting and there was so much fear when I started The Find Your Feet Podcast (…and in some ways still carry! It is scary to hear your own voice and with now hundreds of thousands of people listening!). However, launching the podcast again came back to wanting to share the words of wisdom I continually felt gifted to receive. Whether it was from the lessons of my past mentors or from new acquaintances I was meeting through my work, there were all these extraordinary voices and stories that I felt needed to be heard in my community. I think because I was now trying to broaden my thinking, I was beginning to realise that there were so, so many important things we all need to be hearing – from climate change and its impact on our natural environments, to nutrition, personal endeavour, the plight of bees, the Tasmanian Thylacine, self-acceptance or running for mental health… so many people with so much wisdom to share! Therefore, I really try to be open when it comes to selecting my guests. When I hear about someone or have an individual recommended to me I just try to ask myself, ‘What have we all got to gain here?’
Of all your interviewees, who has had the most impact on you and why?
In some ways, my very first guest in Paulo de Souza, a NASA & CSIRO scientist who has had a very lasting impact on me. Not only was his story amazing, (and even since I recorded it he has continued to grow as both a remarkable human being, scientist and ultra-runner!) but his drive to help save our food security and resolve the terrible plight of global bee populations is so empowering. Paulo was saying to me that within 10 years the price of apples could be as high as $100 per kilogram because bee populations are declining at such a rapid level. Preventing this has become his mission in life – to leave a healthy, sustainable, secure planet for his children, and their children. It just made me realise that had I not interviewed him I never would have understood the depths of this issue, and it made me feel so driven to deliver the podcast even if I didn’t have the schmickness and skills of other podcasters out there!
You were one of the world’s leading orienteering racers before you stepped across to make a significant mark at an elite level in trail running – what prompted the move across to trail and what were the challenges you encountered in the transition?
For me it was just a very natural, subconscious move into the scene of trail running. Growing up on a farm and later roaming Mt Wellington whilst I trained for my orienteering has meant that I have always loved the trails. Then, when I met my now husband, Graham, we shared this love and I wanted to spend more time out in wilder places with him. I continued orienteering for some time, once again reaching the podium in 2016, but I was doing more and more trail running as a way of exploring the world and our relationship. What I have also loved about orienteering is the sensation of running through landscapes. The navigation is something that I can do but it is not the element of the sport that drives me. So leaving this behind and beginning to run the trails felt like an effortless step. I have no regrets about this move.
You announced at Ultra Trail Australia in 2017 that you were done racing as an elite – what were the motivations behind your decisions?
This was a really hard decision and I don’t think it sat well with me afterwards. It came at a time when I was beginning to feel like I was juggling a lot of balls, perhaps too many. We were trying to get our feet on the ground at Find Your Feet, we were living in a friend’s converted garage with a lot of hefty bills, travelling a lot with the business and our tours, and I was just beginning to feel like it was super hard to maintain the love of racing with all this going on. Further to this, I honestly believed that at some point I needed to ‘not be an athlete’ and ‘be… well… an adult’? I really thought that we cannot be athletes forever! However, as I have come to realise more recently through working with a new mentor, I will always be an athlete. This will always be a partof my identity but it is also wrapped up with other identities too, such as a learner, explorer, woman and teacher. Knowing what I know now, I wouldn’t have said the word ‘retirement’ at UTA 2017. No, I will never ‘retire’ as an athlete. Instead I should have just said that I wanted to see where my athletic journey continued to evolve to. However, all that said, at the time of UTA 2017 I definitely wanted to spend more time supporting Graham and our Find Your Feet Team, as well as using my trail running to explore wilder landscapes. I have definitely done this and it has been rewarding. But I now feel like I can take a bigger step back towards my athleticism and I am ready to let that part of my identity shine a little more again.
Your messaging throughout your channels – social media, promoting tours, coaching and retail business – seems to have a refreshingly heartfelt and personal bent. What is your approach when it comes to the story you want to tell?
Look, to be honest Chris, I just want to be real, authentic, honest, brave, vulnerable. I want to share my story, and others too, and what I learn along the way so that others can navigate the human experiences with greater ease, thus spending more time out doing what they love and with those that they love. For life is a giddy thing, and I am certainly not perfect in any sense of the word. I make mistakes, just as others do. Finding your feet can be damn right confusing! But if I can willingly lean into these challenges, all the while asking, ‘what have I got to gain here?’then perhaps I can help others in even a small way. Then I will be satisfied.
The environment is more than just a fun place to run for you – what is your connection to the land and environment, and what are the key issues you are moved to speak out about?
Absolutely. Nature has become my cathedral, my quiet place where I can celebrate, find gratitude, self-acceptance and deep honesty. It lifts me when I feel flat, and calms me when I am too excitable. It provides places to challenge and extend myself, and also places to rest and restore. When I see it being challenge and in trouble I feel unsettled and empowered to stand up for her. For she doesn’t have a voice – we do! I am so grateful to continue to be given opportunities to help protect our greatest asset, such as my role on the National Parks & Wildlife Advisory Council, a statutory body there to help protect our Wilderness World Heritage Area and National Parks of Tasmania.
You have a particular place in your heart for the trails and landscapes of Tasmania – why do you think the southern isle of Australia holds such a power of attraction for trail runners?
It is just so damn wild! And ‘wildness’, and at its rawest level, ‘wilderness’ is such a rare commodity these days. The guests who join us on our Find Your Feet Tours are always blown away by how rough and exposed to the elements Tasmania is. And yet they too are moved by her beauty and ancient magesticness. I have been to a lot of places on the planet, thirty-six in total, but when I stand isolated on a remote peak in the depths of the South-West Wilderness, there is no feeling quite like it, no place quite like it, no home that will ever be quite like it.
The Takayna campaign - a huge battle to fight for the protection of the Takayna / Tarkine region in western Tasmania - has been getting huge exposure. In that campaign, trail running and trail runners have come to the fore as key agents of change in shaping the issue. What is your take on our role as trail runners, stakeholders and potential champions for environmental issues?
Every human being, whether we run trails or not, really needs to begin to lead a conscious life and make changes that shift us faster towards where we need to be. Climate change is rea. Threats such as forestry and mining are real. A need for resources is real. The boom in tourism is real. As individuals who need trails and wilder spaces to be, play & perform, we all need to ask ourselves, ‘what choices do I have here?’Sometimes we can think that we don’t have a voice but really, we do. We can choose to not take that paper coffee cup, that plastic bag, to pick up that scrap of waste we find on the trail. We can choose to eat more plants, to support campaigns like Takayna, to start a ‘friends of the local trails’ community group. Every time you make one small, conscious change, you are helping us steer ourselves to where we need to be.
How do you personally get involved in shaping the arguments and issues surrounding conservation of our natural landscapes?
Through our business Find Your Feet we try to support absolutely everything that we can although within the limits of our limited resources. This included the recently Takayna Ultra. I am also frequently speaking at events and to schools, a member of the National Parks & Wildlife Advisory Council, and I am braver to speak up to things that don’t sit with me such as writing to local council requesting more signage on our trails or bike lanes for those commuting on the roads. I try to interview podcast guests who can help share their knowledge and tips on how we can live consciously. And then I just try to lead by example, to empower myself to empower others.
You have published a trail running guidebook – what was the seed of inspiration for that and how can might it help regular trail runners like me?
I am doing more and more consulting and performance coaching. Not only was I beginning to see patterns in our experiences and individual’s knowledge, but I kept saying to myself, ‘more people could benefit if they heard this.’I wasn’t thinking about elite athletes as I said this, but people like yourself, myself, my mother even… anyone who wanted to thrive on the trails, no matter how fast or experienced they were. I began writing the book as a small manual to supplement my resources, but as I began writing I just couldn’t stop until it was all out of my head. It became a book of its own accord! At its core, I wanted the everyday trail runners to be able to adopt and benefit from the methods that many elite athletes use, and to train & perform in a way that gives them lasting health, vitality and success. I have been overwhelmed with how the community has supported it, with over 3000 copies now out there in the hands of our trail running community.
As a coach, what are the most common mistakes you see being made by clients and runners –in a physical or training regime sense, but also in a psychological sense? How can we all approach our training and running better mentally?
Firstly, I would love to say what I see being done well, and that is seeing people just having a go! It is so inspiring to see so many new faces coming into the sport of trail running and willing to embrace the plethora of experiences that it can offer. The other thing I see being done well is the camaraderie. It is such a unique sport in that sense. However, I wish I saw even more people believing that they too are entitled to the methods of the elitist athletes – such as training for sustained health and success, mastering the art of recovery, and simple & effective nutrition strategies during trail runs. This requires adopting the mindset of an athlete, no matter where you are at on your journey, how fast you are, or what goals you may have. If you want to lean into the trails, you are an athlete. So, believe this and allow yourself the skills and lifestyle that assists you to flourish.
Secondly, I want to encourage people to look beyond racing. Whilst I love that it has an important place in our sport, it is not the only option. For some individuals, racing feels unnatural and they feel more at home when on a quite trail to somewhere they have personally aspired to. For now, this is me. This is where I find my best self and to be honest, some of my best performances. So, I encourage everyone to at least consider this when they are next asking the ‘what next?’question.
You once volunteered as the coach of the Australian Junior Orienteering team and at another stage crossed paths with Formula One ace Mark Webber who asked you to ‘pass it down the line’ when he helped you out. What role do you feel volunteering and doing things for others without expectation of reward plays in in growing adventure pursuits like trail running and, indeed, more broadly in terms of personal development?
I have maybe covered this above?
Personal development is a key theme throughout all your work. What are you main tenants for personal development?
Personal development begins with ‘being wilder’. What empowers you? Who are you when you take away all the things you ‘do’? What are your strengths? What would you love to work on? Are you completely accepting of yourself?
Then it requires you to ‘play wilder’ – What do you love? Do you unapologetically love what you love? Do you give yourself the time to allow your loves to flourish? Are you willing to lean in and pursue these loves?
Then it requires you to ‘perform wilder’ and to learn the art of mastering what you love – What knowledge do you need to perform? What skills can you acquire? Who can you learn this from? How can you learn this?
I believe we are at our best when we know who we are, play unapologetically, lean in and then strive to master this.
You once passed up a prestigious scholarship to study at the International Olympic Committee in Switzerland, in favour of staying in Tasmania – tough call?
Yes, but in my heart it wasn’t me. I looked at the pictures of people in suits and corporate attire, thought about how it would likely lead to jobs overseas in larger institutions, thought about all my Find Your Feet’ers whom I was loving assisting, my home in Tasmania, the wild landscapes I loved here… and in the end the decision was simple. It was merely a bifurcation point – to lean in or lean out. I chose to lean out and it was definitely the right decision.
You balance what is obviously a hectic work schedule, with marriage to husband Graham Hammond, who is not only your life partner but also your business partner and run partner – what lessons have you drawn from making that relationship work in terms of mixing business with pleasure and personal life?
We said right from the very beginning that we needed to build the business in a way that always allowed us time out to play. Playfulness is a part of our love language, as was recharging outdoors where we are at our best. It came back to recharging our own batteries before we could recharge others. Not wearing ourselves down and turning something that we love into a chore has been a conscious choice and practice. Then, we both consciously do this every day for ourselves. No matter how busy we are, we take the time to carve out the time that we individually need so that we can be there to support each other. For me this is being outside in my cathedral, journaling and solace. We also make sure that we turn off in the evening – we have the Hanny & Graham who at work are business partners and directors, then we have the Hanny & Graham who at home are wife and husband. We try not to mix the two together. Finally, I have really found value in having a mentor who can help me navigate through my own challenges, assist me with my own growth. Finally, I write and journal… a lot. I find it helpful to clarify my thinking and not bring ‘all my dirty laundry’ to our personal and professional relationship. So yes, in summary, the relationship is not something that just happens, you both have to consciously work on it and bring as much honesty & acceptance to it as you can. To be honest, I am so proud of how we have navigated what would be a challenging space.
As a once-was-racer, you seem to have turned your attention to more exploratory trail running – FKTs and missions to run in all sorts of wild areas. Tell us about what excites you about trail running these days and how your focus shifted through to less competitive, but ultimately perhaps more challenging runs?
Yes, for me, trail running has very much become about exploring wilder spaces and my own growth potential. I am not saying that I will never race again, but right now I absolutely love that sensation of running along a wild beach or mountain ridgeline, knowing I carried myself here and that only I can get myself home again. A small pack on my back, mud in places I shouldn’t have mud, scratched raw, but raw in spirit! By far and away the highlights of my athletic career was running Federation Peak in Tasmania’s South-West wilderness. We had the most epic weather out there and I honestly don’t know what happened, but I shifted into this gear I have never found before. I just felt so at home in the mud, the cold, the torrential rain and the sketchy upper sections. It was so hard and yet so easy. Thanks to all the knowledge I have gathered over all of the years I have been an athlete, I was able to play out there and to thrive. Once again, knowing this and feeling overwhelming gratitude for this is what continues to motivate me to assist others.
You’ve achieved a lot in a short space of time, and despite many challenges – what does the next ten years for Hanny hold?
To be honest, I don’t know Chris and I think I am actually at a place where I am completely okay with this. I used to think that I needed to have ‘life all sorted out’, whereas now I am content with having me, Hanny, more figured out and then allowing life to unfold as it will. I am currently upskilling my coaching in a large way and this involves NLP, hypnosis and relationship coaching. So I really hope that I can continue to help people on a personal, professional and aspirational athletic levels. I have also just completed writing my memoir so I hope to have this published sometime soon and no doubt this will add a new twist in my onwards journey. I also know that I need to continue exploring my own trail running potential. Whether this heads back towards racing or wilder and wackier adventures, I do not know. But I know it needs be strongly in the mix! Finally, I want to continue playing my part for the planet – to keep living a conscious life and finding greater ways to minimise my own personal footprint.
You once wrote a letter to your younger self. What is the abridged version of what you would tell your younger self?
Spend the time getting to know yourself and what you love the most. Do not feel pressured to pursue something because you ‘should’ or you have a fear of missing out. Our greatest gifts will come when we feel empowered, are unapologetically pursuing what we love the most, and continue to dedicate ourselves to mastering this journey… be, play & perform wilder…
And looking the other way – what do you want to say to your 80 year-old self?
‘I just lead a life that has made me jealous… I played my part, did my best and I have no regrets!’
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Hanny Allston CV
2009 Founding director of Find Your Feet, outdoor retailer
2015 Awarded the Tasmanian Telstra Young Businesswoman of the Year
2018 Telstra Small & Succeeding Business of the Year.
Council Member, National Parks & Wildlife Advisory Council
Tasmanian Councillor, Australian Institute of Company Directors
Tour Guide, Find Your Feet Running Tours
Podcaster, Find Your Feet Podcast
Author,Trail Running Guidebook
Coach & Performance Consultant
2006 Only non-European to win a World Orienteering Championships
2006 – 2015 represented Australia at various World Orienteering events
2006 Australian Mountain Running Champion
2007 Melbourne Marathon Champion
2008 Winner New Zealand Marathon & Half Marathon Championships
2009 World Games Orienteering Champion, Taiwan
2009 Australian Mountain Running Champion
2009 Winner Point to Pinnacle
2010 Winner Triple Tops, record holder
2013 Overland Track 82km, record holder (8 hours 10 mins)
2014 Winner Six Foot Track
2015 Winner Six Foot Track (record time 3hr 34min)
2015 Oceania Skyrunning Champion
2016 Winner Ultra Trail Australia 50km
2017 2ndUltra Trail Australia
2017 completed female FKT, South-Coast Track, Tasmania (12hr 15min)
2018 completed return summit and FKT of Federation Peak, Tasmania (11hr 20min)
2018 completed FKT, Frenchman's Cap, Tasmania (6hrs 20min)
2018 completed FKT, Hazards Traverse, Freycinet, Tasmania(2hr 25min)
Find Your Feet
A female runner utilising my training planners recently asked me my thoughts about training around the monthly female hormonal cycle. She wanted advice on how to adapt the wave training principles to her menstrual cycle. Here is my reply:
Thank you so much for taking the time to email me! You asked, 'How can I adapt your wave training principles around my menstural cycle?' and also, 'Should I try to avoid training or racing when I have my period?'
In response to your great questions:
The female monthly cycle is something that I am fascinated by and have been doing a lot more research into. The interesting thing about the cycle is that it slightly differs in length for many women, and it isn’t quite as you would expect. Interestingly, we are actually at our strongest and most ‘male-like’ as soon as our menstrual cycle begins (ie. during the week of our bleed'. Therefore, racing or playing hard when we first get our menstrual cycle is actually a blessing! Therefore, I would never try to avoid races or hard training just because you have your cycle, unless you experience uncomfortable cramping that really holds you back. Training hard in the first two weeks of you cycle (the bleeding and then the week immediately after) can be a great thing. However, the weeks when recovery if less optimal is the final week, and even the one before that (week 4 and week 3). That is, the lead up to your bleeding week. This is when estrogen and progesterone levels are less favourable to recovery and when we experience more fluid retention.
So, in answer to your first question, I am still wrapping my head around wave training around our cycle. It is where I will take my coaching next. However, my initial suggestion would be to train something like this;
Week 1 (menstruation): Recovery then 'Mission' or 'Race'
Week 2: Moderate training
Week 3: Hard training
Week 4 (week before menstruation): Easier in intensity but with some volume (reduce any heavy strength training you are doing too)
These are my preliminary thoughts. There is a fabulous book out there by a lady called Dr Stacy Sims called Roar. I would highly recommend a read and following her on social media too. It also has some great ideas for strength training in it that are very applicable to women.
I hope that this helps.
The rain batters louder onto the sloping sheets of exposed tin above my head. Light glows faintly through narrow slits in the timber walls of this old cow shed, its exposed earthen floors emitting a musty dampness into the small room. We lie side-by-side like cucumbers under doonas and sleeping bags, cocooned, riding out the stormy night. Just outside the rickety door a cow begins to bellow, calling to her calf. Separated from its mother, the calf is also shut up for the night in nearby barn. The owners want the mother’s milk in the morning to make gloopy piles of cheese. I close my eyes, listening to the storm rage and echo through the valley, a drum beat to the higher pitches of cows, chickens, horses, goats and humans. As my eyes close I find myself expressing my gratitude for this opportunity to be here. Once again, I find amazement for the opportunity to run through this landscape, a place on beginning to hit the tourist map. As far as I am aware, we are the first trail runners to run across this mountainous region. - ‘Thank you for this night and to the trip now drawing to a close.’Then I sleep.
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Leading a running tour to Albania begun as an off-hand comment from an attendee to a spontaneous talk we held in Hobart at Find Your Feet back in 2017. During a day on the retail floor we met Rok, a travelling Albanian and Patagonia sponsored kayaking athlete striving to protect the last wild river of Europe, a snaking length of water running through the Valbona valley in the heart of the northern mountains of Albania. Rok had come to Tasmania to discover more about how Tasmanians had fought to protect the natural flow of the Franklin River. After his informal slideshow evening at Find Your Feet, we added Albania to our longer-term bucket list. But as the last guests left the premises, one lady pulled me aside. ‘Have you ever considered a Find Your Feet Running Tour to Albania? My daughter owns a lodge in Valbona. I can give you her details if you like?’From pipe-dream to forming plans, it looked like we were off to Albania.
Two years on we were joined in Tirana Airport by thirteen intrepid trail running enthusiasts from Australia. Amidst the buffet breakfast around sleek tables atop gleaming floors, we began to explain the plans for this inaugural tour to Albania. ‘This trip is exploratory. That is, we haven’t been here yet either… I am sure there will be many adventures in store.’As the waitresses bustled around us, delivering fine espressos and soy milk lattes, little did we really know what we were in for!
The first tastes of the country came half-an-hour later as we boarded a compact, dated minibus and headed towards the major A1 highway leading north. Half-built buildings dwarfed dilapidated homes now neglected as a sea of petrol stations popped up around them. Fields of corn and maize hugged them closely, enwrapped by the arms of small streams reaching down from the mountains. Litter dangled like cheap jewelry from the small shrubs lining the creeks, a sad sign of neglect in an otherwise beautiful landscape. Chaotic cities came and went, then the mountains lifted us into their midst, first dry but eventually tinges of green joining the pastel painting. The heat in the bus was stifling and we stopped on two occasions to take a break from the twisting, turning, gut-gurgling bus ride, eventually reaching our final destination with bewilderment and an overwhelming sense of displacement. As we disembark, chickens pecked the scratched earth, a pen of sheep peered through the roughly weathered timber of their yard, a dog barked, a cow bellowed and a family wandered into the scene to greet us. English is very limited in this northern region of Albania but with generous hospitality we were seated at their outdoor table and presented with a feast for lunch, all prepared from the fruits of their farm and their labor – homemade bread, tomatoes, cucumbers and peppers, setting a tradition for the remainder of our trip. Not ideal food to run on for our upcoming afternoon jog but delicious non-the-less!
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Each day of the tour we awoke early to the calls of the pigeons, or cows, goats, sheep or children playing. Breakfast looked like dinner, albeit with the addition of fig or plum jam, and our picnic lunch was a simply slab of break, a tomato and freshly harvested cucumbers. Vest packs donned, we would turn on our Suunto Spartan watches and navigate towards the trails, always blessed with a large climb through forest to meet the alpine meadows and their swaying heads of wild flowers, a bobbing sea of beauty. Past stone and log shepherds’ huts we would walk or run, waving enthusiastically at the children, women or weathered males. Occasionally we would be asked in for coffee and tea, the latter a blend of mountain flowers seeped in hot water. It was hard to gauge the ages of the individuals who braved summer and winter up there in the mountains, the sun, wind, rain, snow and shepherd lifestyles etched into their faces like a map of their territory. We tried to comprehend living in their shoes, especially when the winter would once again descend upon them, but sadly we couldn’t. It was just too far removed from our privileged lifestyles back home in Australia.
The mountains of Albania (and Montenegro and Kosovo when we crossed their borders too) reach up to over 2500m. A mixture of gnarled, white limestone and lush green pastures create a green and white tapestry that stretches to the horizon. The Accursed Mountains were especially spectacular, their jagged peaks erupting into the sky like the teeth of scissors, cutting Albania and Montenegro apart by dramatic alpine passes. It was through this landscape that we travelled, overnighting in the valleys before ascending again come morning.
We traversed three countries on this Find Your Feet Running Tour and there was a distinct difference between Albania, Montenegro and Kosovo. Albania felt slightly rougher around the edges, and despite generous hospitality that stemmed from their gardens and their herds, there often felt like a wall between them and our western ways. The buildings were more rustic and whilst clean, there was always a feeling that their walls and floors had seen a lot of life, and maybe hardship. Then, when we crossed into Montenegro there was a clear difference in the language, lifestyle and our guesthouses. The architecture was sharper, the timber fresher and the smiles of the hosts more apparent. We especially loved Lilly and her brother Arben who welcomed us into their brand-new guesthouse with open arms. Their father had built it, their mother our generous chef, and Lilly and Arben a wealth of knowledge about growing up in a land of richness and poverty.
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On the last morning of the tour I awake in our cow barn, kicking back my sleeping bag and waiting for the sound of rain still falling. However, the weather gods are now silent and instead I am met by the continued ruckus of the shepherding lifestyle echoing around the valley. Easing my way out the creaking doorway I wander out into the meadows, marveling at the strength of the horses as they flock together, waiting the journey that also lies ahead for them as they transport our bags across the last lift of mountains and into the valley of Kosovo just beyond these hills. What a privilege to guide a group through such a rich landscape! I am humbled as I pull on damp, smelly running gear and prepare for breakfast.
On this last day of running we reached Kosovo, a country torn apart by war in a short three-month period in 1999. To reach our transport home we skirted around the country’s highest peak, past more shepherd huts and alpine glacial lakes scattered across the naturally barren plateaus. After descending from these lofty heights, we were met with our horses who had lugged our luggage across the mountains to meet us, and then our 4x4 transport back towards civilization where we were confronted with a plethora of graves and memorials littering the roadside’s fringes. This is a country torn apart by three-months of war in 1999, and now in a frantic phase of rebuilding. Houses, memorials, commercial complexes and yet more petrol stations were in varying stages of redevelopment. We all fell silent as we watched this all slip by.
The tour concluded back in Albania with a night spent in our Panoramic Hotel in the town of Kruje, a short bus ride from Tirana Hotel. The beating shower and fine dining such a contrast to our previous night’s accommodation in a cow shed. Sharing our highlights of the tour around the dinner table reinforced to us just how extraordinary this tour was and just how much more exploring we all want to do now. Yes, we are never too old or too busy to play wilder!
I recently posted a social media post on the topic of stress and its impact on our ability to optimally recover from training loads. Given the flurry of interest, ongoing questions and requests for support I received afterwards, I wanted to provide an excerpt on the topic of stress from my Trail Running Guidebook. I feel that stress and its impact on our hormones is poorly understood, so I hope you find this article helpful.
I have found more and more frequently that many well-documented training theories are hard to implement with adults without triggering an overtraining complex, leading to unnecessary injury niggles, sick- ness, suppressed mood and more.
Stress: The fight-or-flight response
Stress is the body’s reaction to a physical, mental or emotional change in our normal, balanced state. In an ideal world, our body would deal with all stressors one at a time via the fight-or-flight response. Our body’s fight-or-flight response activates the nervous and hormonal systems when the stressor (the ‘tiger’) pounds towards us. The nervous and hormonal systems ensure that the heart and breathing rates accelerate; blood is relocated to the heart, lungs and muscles for movement; functioning of the gastro-intestinal tract is inhibited; and mobilisation of energy sources occurs. Then, once the danger is dealt with, we return to our steady state.
However, there are two interesting things about the human stress response:
Hormones and stress: A tight link
The stress response is controlled by both the nervous and hormonal systems of our bodies. However, I have found that one of the most interesting impacts that stress has on us, especially as athletes, is how it affects our hormonal system. To understand the significance of stress on our hormones, we need to understand the incredible role our hormones are playing at every minute of the day. They help us to:
Healthy hormone function relies on pregnenolone, our ‘master hormone’. Pregnenolone is critical for the production of:
Each of these hormones is found in both females and males. However, oestrogen and progesterone are found in substantially higher amounts in women, while testosterone and growth hormone are found in significantly higher amounts in males.
Oestrogen has more than 400 functions in the body and is the main female hormone. It shapes the uniqueness of our female bodies and emotions, makes us feel sensual, brings a glow to our skin, moisture to our eyes, fullness to the breasts and clarity to the mind. Importantly, it gives us the feeling of female energy and sensuality.
Progesterone reduces anxiety and has a calming effect on our mood. It helps us to feel happy and calm, increases sleepiness, helps to build and maintain bones, slows the digestive process and prepares a female for pregnancy.
TESTOSTERONE & GROWTH HORMONE
Testosterone and growth hormone are produced by both males and females, although to a much lesser extent in females. Without testosterone, the body’s ability to repair musculoskeletal tissue is hindered. Testosterone is the main male hormone, and assists a male to feel masculine and energised, and creates muscle bulk and strength.
When we are in a calmer state of balance, there should be ample master hormone, pregnenolone. The body should be able to make adequate amounts of our sex hormones, as well as the key stress hormone, cortisol. However, if stressors compound, such as through poor diet, exercise, insufficient sleep, lack of relaxation, and internalisation of emotional stress, we can fatigue our adrenal glands. When this occurs we effectively are entering a chronic state of stress. The need to produce vast quantities of cortisol overrides the production of our sex hormones, an occurrence that has become known as pregnenolone steal.
Living with chronic stress
Up until this point, I have inferred that stress is a negative occurrence. However, sometimes it can include positive events, making it harder to recognise the build-up of stress, the onset of pregnenolone steal and the sneaky slippery-dip into chronic stress.
Positive stressors include:
Negative stressors include:
Accumulating stressors in the context of inadequate physical and mental rest can lead to a chronically activated fight-or-flight response and can disrupt hormonal balance. Degeneration will begin to occur to our body’s tissues, increasing our risk of injury and poor wellbeing. These changes include: alterations to sleep-awakening patterns; gut irritability; suppressed appetite; weight changes; agitation accompanied by poor concentration; restlessness; muscle loss; decreasing bone density leading to stress fractures or joint issues; immune suppression; and overall fatigue. Furthermore, if you are finding yourself required to cope with too much stress then you may be at risk of long-term changes to your mind, body and playful spirit.
I cover these effects in more detail later in The Trail Running Guidebook in a chapter on Overtraining Syndrome. Further to this, the book is filled with information on the training principles I believe can enhance performance through adequate recovery.
BUY THE BOOK:
If you haven’t already purchased a copy of The Trail Running Guidebook, paperback and eBook formats are available from my website. hannyallston.com.au/trailrunningguidebook
This piece is for all the individuals out there who can feel like a zebra - like your stripes are telling you apart from the crowd. It is also for all the individuals who feel a pull to shed their old identities and begin again, and to those who aren't quite sure where to start. It is packed with honesty in the knowledge that you will not judge me for the humanness of these experiences.
A zebra. That is what I kept likening myself to as I wandered in and out of various presentations at the Australian Institute of Company Directors Annual Governance Summit. What a mouthful! As I sat there, surrounded by 1500 other delegates, each in their grey suits, with the occasional blue pop on a male, or a fling of red or white from the women, I honestly felt my stripes yelling to the room. I don’t own a suit jacket, or corporate skirt, or black shiny heels. In fact, I don’t own anything that would help me fit into that room. Add to this my short spicy white pixie cut, youthful looks, my white slacks and turtleneck jumper, yes, I really was the zebra here. Many individuals bravely stated, ‘You don’t look old enough to have done all that!’ when I shared dribs and drabs of my story and how I came to be attending the conference. So, for me, the two-day summit and AICD councillor’s meeting prior to it, has not only provided insights into the principles of good governance in Australia, but also raised one question, should I be trying harder to fit in?
My mentor & transformational coach, Alice, has always said that you can find all the answers to our questions in nature. When I sat back to deliberate on my question, this is precisely what I have subconsciously done. Why was it that I picked the zebra as my way to describe my discomfort in this environment? And if I was the zebra, what did this make everyone else? Assume for a moment that they were horses, gorgeous stallions and wild brumbies. Yes, let’s consider this scenario for a second. If you were to put a zebra in the midst of these horses, to give it the same food source, water, love and attention, it will remain a zebra. The horses may try to teach it to trot, canter and follow their lead, but it will still have the traits and qualities of a wild Africa animal, one with white stripes and black. It can act like a horse, but it will undeniably still be a zebra. We could trim its main, shod it, and make it look more ‘horse-like’, but it will retain its stripes… it will still be the zebra.
So is that the answer here? If I know that I am a zebra, and this is a room full of horses, each of various breeds and beauties, I cannot change the essence of who I am by changing what I wear and trying to fit in. No, I don’t believe that I can. I must be proud of those traits and qualities that make me different. Proud of my age, my experiences, skills & my story. In truth, I must be proud of my identities, formed from my values, beliefs, actions and environment. If there are horses in that room who see me and accept me for these stripes, then I am willing to canter alongside them and enjoy the rush of the wind in my face and the new lessons I learn from them as we roam the lessons of great governance. However, to those who turn away, confused by the wild creature before them, then I respect them too. Zebras are not for everyone.
The second part to this story is that whilst happily a zebra for now, I too am still trying to understand my complete identity. Even a year ago if someone had asked me, ‘How do you see yourself?’ I would have responded with, ‘As an athlete and a businesswoman, as well as a daughter, a sister, a partner’. And if pressed, I might add, ‘World Champion and young businesswoman’. However, in truth, I am coming to realise that these identities are changing and I am still wrestling and trying to reconcile with this. This begs another question for me - What do you do with a beloved, love-worn jacket that you now know you need to retire? Should you keep on wearing it because it seems a waste to cast it aside, especially given how much you have trusted & loved it for protecting you from the elements? Now dismiss it after it has shared many wilder journeys with you? Or should you take it off, hang it in the closet, or pass it forward to someone who needs it more than you, someone who can grow into it? Just like this well-loved jacket, taking off an old identity can be terrifying. You can suddenly feel naked, feel the loss of its warmth and protection, forcing you to wrap your arms tighter around you. As you do, you will undoubtedly wonder, ‘How on earth you I find another jacket that is as good a fit as that one?’ Now imagine that you gifted your jacket to the local Vinnies shop, and a few weeks later, as you pop into the supermarket and feel the chill of the refrigeration section hit you, you suddenly see someone else wearing your jacket. This vision brings on a sudden pang of jealousy, a sudden desire to tug it back on and revel in its comfort. Yet deep down, you know this jacket no longer belongs to you. Now you feel sadness as you try to fill your basket with your groceries. You look down at the basket, and the items that you always enjoyed now no longer seem as appealing. For a short moment, you feel cold, alone and a little saddened without your jacket. Your old identity.
For me, this is exactly what has been happening, With the love and support of Alice, we have torn down barrier after barrier, peeling off the old jacket to help me uncover what my new identities are, and how my values feed into these. Most of these barriers come in the form of unresolved emotional traumas, and an incongruence with my actions, emotions, thoughts and identities. Unresolved anger, grief and sadness were hidden in the depths of each and every one of my cells. These stemmed from incidences that I had forgotten, dismissed or thought I had already overcome. Often the blocked emotions were not to do with an incident itself, but how I responded to the situation, or how someone close to me responded. It was about the choices that I made, or didn’t make in those moments, with the lessons not yet realised, the growth not yet experienced. So, as the barriers were torn down and reflected upon, at first I grieved, ached from the bruises of experiencing once again, and then rapidly felt myself coming back together, stronger than ever with clarity fuelling the flames of new desires and enhanced purpose.
For as long as I can remember I have lived by the identities of athlete, daughter, sister, protecter, hard-worker, talented, achiever, Tasmanian. Proudly so. Fiercely so. They have served me well, and taken me to the heights of sport and business accolades. Yet, despite the successes, lumps, bumps and dips in this road, somewhere along the way these identities had become shaken up - my environment had changed, my beliefs, actions and relationships too. In fact, my values had shifted and until working with Alice and trusting her to take me down deep into my subconscious, I didn’t release just how far I had moved beyond these old identities and how some of them have never actually served me. I had accepted them as a given and never thought to pause and ask the simple question, ‘Is this jacket for me?’
Sitting in the huge theatre in Sydney, the distant voices of the presenters floating towards me, I couldn’t help but find my mind drifting. Why? Because I have suddenly realised that there is no part of my identity that is a businesswoman. No, not at all. Despite having won two business awards, business is not a part of my identity… not at all. However, what is, is learning about the people who interact with the business. What motivates them, their dreams, aspirations and how they lead themselves there, or lead themselves away for that matter. It is the why and the how that fascinates me in business, not the what or the outcomes. During the conversations that erupted during the tea and lunch breaks at the conference, I found that my brain couldn’t attach to the stories that people were sharing with me unless we reached the human element at the bottom of their story - once again, their why and how, not their what - the accolades, successes & business outcomes. Similarly, earlier that morning, I had taken myself off to the Ian Thorpe Aquatic Centre to spin my arms and feel my body move silently through the quiet waters of an awakening swimming pool. As I began to ease into the movements, I couldn’t help but feel that athlete is no longer a part of my identity either. I no longer feel like I am competing against myself or others, that I am no longer driven by accolades or results. No. Instead, I feel like with every stroke that I take I am eager to see if I can make it my best stroke, to feel the water catch more firmly on my hand, to feel myself rise out of the water and how the resulting glide can feel more effortless. I can recognise now that this is not the mind of the athlete, but rather the mind of a learner, an explorer… an artist.
With guidance from Alice, I realise too that I now need to move beyond my identity of ‘young Hanny’ - the daughter, sister, and timid, young girl growing up in the big, wide world. At thirty-three years of age it is finally time to embrace my womanhood. I want to now look in the mirror and embrace the curvaceous breasts that greet me, the slight curve on my hips and the skin maturing from exposure to life, sunshine and the elements. I want to move beyond purely the practical underwear and sometimes pull on my big woman panties, the ones that make me feel a little more sensual and feminine. At night I want to go to bed and enjoy the feeling of sleeping in sleepwear that makes me feel beautiful and capable of mature intimacy with my husband. I want to see his eyes light up with ‘that look’, to know that whilst our relationship is absolutely 100% grounded in friendship and indefinite love & respect for one another, that there will always be a romance alive there too. I want to walk into a room and hold my head up high, rather than letting my gaze drift to the shoes of the adults. Then to sit across the table from them and feel empowered to share my thoughts. I also want to sit across the table from my brother and speak as equals, and to take the advice and wisdom that he shares with me as adult-to-adult, rather than simply as his little sister. Further to this, I want to visit my mother as Hanny, and yes, whilst still her daughter, I also want to know in my heart that I am an adult creating my own life and with a plethora of choices in front of me. More importantly, I want to share a meal with her knowing that she feels the same freedom and ability to make choices too. When I speak to my father on the phone I want to know that I can open myself up to vulnerability, sharing the joys, highs and lows of our lives lived, sometimes together but more frequently apart. And finally, to know that within each of my special relationships there is no judgement.
Therefore, in the recent months I have learnt that identities evolve. When it becomes apparent that we need to, we must peel off the layers - the athlete, the daughter, the sister, the youth, the businesswoman - and try on some new ones. The laciness of womanhood. The stillness of the writer. The creativity of the explorer. The colours of the artist. The compassion of the healer. The voice of the coach. From this place of strength & understanding, my ‘be wilder’ state, can come the exploration of values, beliefs and actions.
I am sure that many of the things I have discussed here today will change by tomorrow. However, this is absolutely okay and please do not judge me if I do profoundly state tomorrow that I am once again an athlete! Change and evolution, confusion and then clarity, this is all a part of the human experience. We must wrestle with the known and the unknown, with the feelings & experiences that we can put words to, and those that we cannot yet. We must be willing to be brave in our vulnerabilities so that we can turn these into our vitalities.
Like Alice has done for me, today I write to give you the permission to also turn inwards and identify the identities that you are wearing, those that serve you, and those that no longer do. For if we all go on this journey, not only will it be less intimidating and lonely, but we will be helping to make the world a better place. The world needs more zebras. But it also needs more lions, buffalo, hippos and tigers. It needs more cats, dogs, ponies and goats. It needs more plants, grasses, and towering trees. It needs more diversity and individuals living a conscious life.
Preparation for our athletic dreams requires a harmony of focused recovery combined with enough strain to see gain. Baby steps.
However, in the face of injury we need to respond quickly. Baby steps don’t suffice. When injury strikes, there is no such thing as ‘meeting in the middle’. We either want to listen to our body or we don’t. We either want to get better or we won’t. We must acknowledge the weaknesses that led to the injury. We must take responsibility for the road back.
Whilst it is imperative to hear the wisdom of the gurus around us, at the end of the day we are the ones who knows what is at stake. We are the ones who knows what our body wants to say to us… We set the dream. We take the steps. We reap the rewards.
The following blog post is a recent interview I did with James Kuegler on my experiences with the Six Foot Track Marathon.
I do have a Training Planner available for this event if you are interested in taking on the challenge of the Six Foot Track Marathon Race and would like a guide for a sustainable training method that I use.
As a coach, I value all my athlete interactions, as they are all meaningful. It is edifying to engage with people who are trying to create a new normal and put themselves through something that, regardless or the outcome, will be ultimately transformative. Taking that view, all my athlete’s successes are meaningful to me, however I feel comfortable saying that sometimes a performance will stick. One such performance is Hobart resident and former orienteering world champion Hanny Allston’s 3:34:50 course record setting run at the 2015 Six Foot Track Marathon.
The Six Foot Track Marathon is one of the oldest and most storied races in the Australian trail running Calendar. Taking place every year in Katoomba in New South Wales. The 45 kilometre event, which some consider the toughest trail marathon in Australia, was first run in 1984 to mark the centenary of the Six Foot Track- which gives the race it’s name. As with most of the best races out there, the SFTM (as we will now call it) raises money for the New South Wales Rural Fire Service and the Six Foot Track restoration trust and is a proudly grassroots event.
Continuing with the proudly grassroots feel of the event there is a classically detailed long form course description at the SFTM website which details the race turn by turn. In short, however the SFTM course descends for roughly the first third of the race, to the lowest point at Cox’s river, before a massive sustained climb with undulations before dropping down into the finish at Jenolan caves . The race has a mix of fast trail, fire road, meadow, and narrow, more technical terrain at the start. The key challenges that you face are the difference in terrain, the sustained descending and climbing and the temperature, which can get to over 30 degrees at this time of year in Katoomba.
I would suggest that to become an able runner you have to learn the discipline and craft of running, that is, training frequently with good form, a solid aerobic base, with periods of time spent training at an increased effort. We’ve been doing that forever because, well, it works. I would consider however that applying cross training principles to a race like the SFTM is especially important due to the makeup of the course. You will need a strong core and posterior chain to cope with the initial long sustained downhill sections (where it is all too easy to get carried away when you feel like you’re flying) and then maintain excellent form and high leg turnover as you grind up some brutal sustained climbs in the second half of the race. Even though SFTM is considered a descending course, with an overall net descent of 260m (1528m total elevation and 1788m descent) one should not be fooled. You will pay for any early excesses in the latter part of the race.
Why I am talking about cross training specifically is that yes, core strength is vital, and we should all incorporate some aspects of core work into our weekly routines, but what we need for an event such as SFTM is plyometric strength. Plyometric strength comes into play with someone like Kilian Jornet, who is able to bound up hills, thanks not only to his aerobic capability, but to his ability for his muscles to contract explosively. Plyometric strength is important as it is what gives us that “running bounce”. If we think back to earlier articles, high leg turnover should mean that each leg is spending less time in contact with the ground, ergo our footfalls should be lighter, our muscles don’t load up and we run in a more energy efficient manner. To do this, we need plyometric strength. A varied training plan, with a focus on cross training, can be helpful to develop this strength.
As I’ve described in the sample week’s training, Hanny’s workouts leading up to the SFTM were a mixture of speed work, strength work, water running (to maintain physical integrity) and hiking. There was comparatively little ‘straight’ running in the training load. Leading up the the SFTM this mix of time on feet, recovery, strength, and some speed work gave Hanny all the elements she needed to set a blistering course record that still stands. You could take my word for all of this, or you could hear it from the source herself, As I spoke to Hanny via email about her recollection of the event.
What do you believe are the key training requirements for someone planning to take on the SFTM?
Base fitness. You need to really be able to run consistently as under foot, the terrain is very fast. That is, major trails, fire trails and even some almost road sections. Then it comes down to great running form on the hills. You need to learn how to get into granny gear and grind up a hill for a very long period of time. Finally, it is strength and conditioning the legs for prolonged downhills. If you are not used to running downhill, often at a high intensity, for a long duration then I can guarantee you will struggle to walk for the next week after the event! So, in this order my training focus would be:
My memory of you running SFTM in 2015 was about not getting caught up in the excitement and energy at the start, and running your own race hunting the guys down towards the end. How did you manage to temper the excitement of the race with sticking to your processes around intensity and strategy?
Yes, this was absolutely my plan. I had a lot of pressure on me to break records and be a front runner, but I knew that my performance would only be as strong as my ability to execute what I wanted to in the race. So I have created this ability to get in ‘my bubble’. This is my place where I go to focus on my running technique, keeping myself fuelled and hydrated, feeling the rhythm of the run and observing the day around me. I know that if I am running in my bubble I am conserving energy. And that if I do all of this right, then the result will take care of itself.
Psychologically and physiologically what are the constituent sections of the event?
Physiologically, the aim should be not to burn too many bridges over the first very long downhill and runnable sections to Cox’s River. You should be focussing on feeling light and fast, without pushing too far. This is a period for really keeping on top of your energy levels so that you have lots left for later. Then you hit the big climb out of Cox’s River. Here you need to get in granny gear. My motto on this is, ‘how slow can I go?’ It wasn’t so much about slowness, but about remaining comfy and really finding my rhythm. Then, when you get to the ‘top’, there is this undulating 10km or more of running. This is definitely where the race is won. You need to be able to really hammer this section at full throttle, because after this it is all downhill to the end. I saw so many people coming unstuck here because they hadn’t kept enough in the tank. This section should be your absolute focus in this race. Then the last 10km or so to the finish is about trying not to get too caught up in your head and your own pain. By now, everyone is hurting. You just need to focus on staying fuelled and hydrated, trying to get out of your head, and let the legs roll beneath you to the finish. It is definitely tough because by now your legs feel a bit like pulp, but hopefully you have trained for this.
Anything else you think worthy of mentioning?
Fuelling and hydration is everything. You can be the fittest athlete in the world, and give everything to your training, but if you muck up your nutrition and hydration on the day then you can wave goodbye to a great result.
Cross training is beneficial because it helps us to be a better animal. Cross training uses different muscle groups, it is psychologically refreshing, and can aid in limiting stress on the muscles that we are using regularly in our consistent training. Cross training can be done within running, rather than say doing plyometric exercises or swimming, experiment with different shoes, terrain, carry a backpack sometimes if you don’t normally. This will change up the load on your body and be beneficial. Plyometric exercises, ones that have our muscles contracting and expanding quickly, are especially useful for runners. Box jumps are an ideal form of Plyometric exercise
Hanny Allston Sample Week leading up to SFTM
Monday. 1:00 Strength workout. 0:45 Water Run
Tuesday, 3:00 Hike
Wednesday. 0:45 Water Run. 1:00 Tempo Run
Thursday. 3:00 Hike
Friday. 1:00 Strength workout.
Saturday 1:00 Aerobic Run
Sunday 1:30 Off-Road Run
Lee walks softly through the sliding doors into my living room, a converted 1960s garage which we rent from generous friends who live above. For three years we lived humbly since we sold our home in Canberra and thrown everything into our Find Your Feet adventure business here in Tasmania. Lee meets my outstretched hand with a quiet confidence and yet boyish nervousness. I feel like I am looking in a mirror. ‘Well this should be interesting!’ he remarks with a husky smoothness laced with an accent I cannot place.
I flick on the microphone and watch the sound bars jump up and down as we begin to reminisce about adventures along Tasmania’s remote wilderness trails, the escapades which have profoundly shaped us. Frenchman’s Cap with its landmark Lorax cliff face plummeting into Lake Tahune hundreds of metres below. Federation Peak with its wallowing hippo-friendly mud. And our local icon, Mt Wellington with is plethora of rabbit-warren trails etching a runner’s paradise across her north-eastern flanks.
For fifteen years Tasmania has been my home to a wicked combination of adventurous runs, heavy-legged recovery days and interval repetitions up brutal climbs. It shaped me as a person, elite runner and ultimately, a World Champion. The mountain’s beauty has always helped to spark a belief in my dreams during times of adversity and has become a place for celebration after moments of accomplishment. As stories unfold during my conversation with Lee, I realise that we are sharing a deeply profound moment of, ‘me too!’
Today Lee is a sixty-nine-year old recreational athlete whose greatest claim to fame, aside from the significant accomplishments in cycling to triathlon, running to trail running, is the fact that he has never been injured. How is this possible? A celebrated ecologist with an inquisitive mind that allows him to ask the deepest questions of humanity, Lee has adopted a belief in a theory called Punctuated Equilibrium. Tasmania is his Petri dish. I am rivetted.
“It is not the external world that needs to change. Transformational shifts happen from upgrading the internal world – your patterns of both thoughts and actions. These pattern shifts might just begin with moving beyond the drive for high performance; beyond the search for peak experiences; beyond being able to do more in your life. While the peaks are important and wonderful, the transformation of living more fully daily begins with a fundamental commitment to organize your life to be you at your best more often; to be more present, more grounded, more joyful, more playful, more focused — more “switched-on”. That way of living requires an investment in recovery: proper sleep, proper hydration and food intake, plenty of movement and an optimal way of thinking.”
This year, Federation Peak formed a huge punctuation mark in my life. Over eleven hours of wading through mud and scrambling through a maze of horizontal scrub I overcome fear after nervous fear, driven by the knowledge from an early podcast guest, Dr Clive Stack, that fear serves the purpose of highlighting what is of greatest importance to us. Being out there on that back-jarring trail, running and wading my way to the summit, was vitally meaningful to me. And in the depths of one mud-hole, at a moment of ‘what am I doing!?’, I found a heightened realisation that we can only reach our greatest performances, our wildest ambitions, when we are grounded by a strong sense of self and what we love. Yes, discomforts aside, I love this side of Tasmania, and it helps me to uncover my truest self.
As a performance coach and consultant, time and time again I have observed the phenomena that when individuals have a profound understanding of their values and an ability to empower themselves; when they are then willing to play wilder and find the child within; only then do they reach their greatest levels of mastery and to strive for performance. Be wilder, play wilder, perform wilder. Stability. Fun. Perform… a constant cycle of self-exploration, playfulness and striving after which it is critical to return to our inner foundations and to ensure that they are still serving us.
“Regardless of what you are aspiring towards, you do need elements of stability”
As Lee explains, we grow in waves, with internal and external forces pushing us to rapidly adapt. And if you are aware of how we as a species grow like this, then you can self-inflict the punctuation marks. From his steady home-base, this is how Lee has come to grow as an athlete.
“We have to be careful of not all heading for the middle ground. I think we need to pick up on our strengths and at times, create the punctuation marks.”
In summary, it is vitally important to learn to be more to do more. For me, I know that the old way of do more to be morehas passed and now been replaced with a desire to be wilder, play wilder and perform wilder. In doing so, I slowly believe that I am finding the pathway to finding my feet.
Listen to the full Find Your Feet Podcast episode with Lee Belbin.
As featured in Travel. Play. Live Magazine, Autumn 2018
Mud between my toes. Mud etched into the lines of my hands. Mud spots on my cheeks, both facial and I am sure, other. Mud masking the scratches across my legs, the downside of this dense south-west Tasmanian scrub. I have pain in my lower back, jarred from all the ducking beneath and leaping over the maze of toppled trees, their lifespan shortened by the roaring forties that rip through here. If I am not buried in this confusion of fallen limbs, I am vaulting from button grass to mud bank, trying to avoid the deepest holes. I can hear Dale behind me. Deep breaths expired, the squelch of his shoes and the occasional humorous remark at our predicament as he flings himself across, and sometimes into, each muddy void.
Just four hours earlier I had lain, clean and cosy beside my husband listening to the rain beating onto the metal roof of our van. Surrounded by absolute darkness, the only indication of our remote location was the sounds of wind in the ancient Gondwanen forests and the swollen, rushing river. Into this dark night I had uttered, ‘I am scared’. Despite the knot of anxiety in my stomach, I had clambered out of the down parlor, the beam from my head torch highlighting the breadth of the growing puddles. As I had tugged on long scrub socks, shoes and raincoat, set a match to my stove and prepared my tea pot, I went through a mental checklist:
As I poured the boiling water onto the tea leaves and finished preparing my vest pack, I knew that the only failure in this adventure would be not leaving the comfort of this van. Fear should never be the barrier to our dreams.
In May 2017, I had taken a giant step back from competitive sport. Ready for a change in attention, I was forced to address the questions, ‘Who is Hanny and what does success really mean for her going forward?’ My new normal became playfulness and it was on the silly adventures, most notably in the wilder environments of Tasmania, that I slowly came to a very important realization - success is not about reaching summits, winning medals or hitting business targets. Rather, it is a willingness to walk to, and then along, the edge of discomfort. To be willing to be uncomfortable in the pursuit of the meaningful.
By the time I had hugged my husband one last time, rain beating down and my watch reading 4:30am, I was completely committed. I followed Dale into the dense, saturated undergrowth, our torches dancing together. Whilst the summit of Federation Peak was our aim, twenty-two kilometers along this overgrown hiking route, I knew that I had already succeeded by being 120% engaged in this adventure. That is, success had been emotionally checking in for today despite the adverse weather conditions.
Now, four hours into the mission, I feel nervous. Dale and I are ‘running’ towards the base of Moss Ridge, the notorious 1000m climb onto the plateau that marks the start of the final precarious ascent to the summit of Federation Peak. We can see the clouds boiling above us, the summit’s sheer beauty obscured by their wet contents. I have noticed the temperature has dropped again and I find myself needing to stop to pull on more layers. I am wet to my skin, my shoes filled with the fine silt from the mud and every time I bend over my back is jarring. Deep down I can distinguish that my emotion is not so much fear, but rather vulnerability in the face of the challenge ahead.
To help remain positive, Dale and I begin to break the adventure down into smaller moments. We encourage one another to keep fueled, warm, and to continue for another short period of time before we decide on the feasibility of a summit attempt. We cut through the tension with laughter for what else can you do when you are soaked to your undies, muddier than a hippo and running like a wombat? As it happened, this was the exact moment in this adventure where success occurred. Our willingness to persevere and laugh in the face of our discomfort created a positive spiral that soon after had us whooping and huffing, puffing and clambering all the way to the plateau. From there we had gingerly scuttled up and then down steep scree-filled gullies, teetered our way around narrower ledges and then, with frozen fingers, pulled our way up the final rock faces towards the summit where cold and dangerous conditions had us hightailing downwards before even a happy-snap could be taken. Not once, in those uphill endeavors, did we consider turning back. Success at the base of the mountain had helped us to realise our dream of summiting.
It was a long, muddy waddle home. However, high on the adrenalin of accomplishment, we giggled, found tranquil silence, experienced peacefulness in our deepest selves and then finally bumped into my husband Graham. After 11.5hours and 43km, we popped back out of the undergrowth to the welcome sight of the van. The sun was shining.
Every element of that adventure to Federation Peak should have been miserable and yet, when I reflect on it, all I can find is joy. I am so proud that we overcame the temptation of comfort to embrace the conditions, that we found delight in the discomforts, and that we didn’t turn around in the face of fear or vulnerability. It just makes me even more empowered to share what I know about success – that it is not the outcome. It is about your willingness to walk to the edge of discomfort, and then remain there.
Adventure can truly be your avenue to self-development. It can strengthen you in moments of weakness and showcase what you truly love. Adventure can highlight where you have room to grow, and where you have already grown. It requires patience and perseverance, preparation and planning, humility and humour. And if the stars align, you will walk away many memories richer.
In the last weeks of my twenties, I can honesty testify that I thought nothing needed to change. I was a happy Tomboy, chasing dreams and living life as I had always done – a car cruising along the highway on automatic pilot. However, as I turned the corner into my thirties, I suddenly felt like I was confronted with an enormous junction, a confusion of dead-ends, back roads, and stop signs. It was overwhelming and I was afraid to look back to where I had come from for fear of what I may see. At the end of 2016, I wrote a reflection of this experience titled Planting My Feet. This piece was a very personal account of the journey I went on after I turned 30 and how I navigated this crossroads, discussing how I began working on ‘self’ to find greater purpose in my relationships, sport and career.
As I moved into 2017, my greatest intention, call it a new year’s resolution if you must, was to consolidate the positive experiences and hard work of 2016. I think I can honestly say that I have done so, and here is what I have learnt from this wild ride of the year just gone:
What has helped me to overcome this fear of failure has been to rewrite my definition of success, which has slowly become to ‘seek craftsmanship and strive for beauty’. And my modality for achieving this is, ‘be wilder, to play wilder, to perform wilder’. Gone are my days of butchering onwards, thinking more is better and rushing for outcomes. I now strive to find ways to feel more beautiful in my intentions, so that I experience more joy in my actions, so that I can, in turn, strive for mastery in the outcomes I aspire for. I believe that this has to be the order of priorities… Be, Play, Perform.
2. Ego is the elephant in my room:
After turning thirty, I spent twelve-months working with a performance psychologist. After a few sessions, he suggested that there was an elephant in the room with us. I knew he was right. I could feel the beast lurking in the corner, poking me occasionally with his trunk and occasionally stomping on my toes. This year I have finally come to identify him by name and to bring him out of the shadows. Everyone, meet Ego! For the most part, Ego likes to take long naps and doesn’t bother me. However, when the high-pitched, feminine Fear squeals, ‘Don’t fail!’, the dominating, male presence of Ego the Elephant heffalumps to my rescue. ‘Just do more. Train more. Work harder. Try more. Say yes! Don’t say no!’ And so the tug-of-war starts, feminine Fear on one side and Ego the elephant on the other. Until we all get so damn tired that we put down the rope, call truce, and make a cup of tea.
3. Honest ends the tug-of-war
Honesty is, and has always been, one of my strongest values but I actually didn’t realize its quieter, positive influence in how I live my daily life. Whilst I find it easy to be honest with others, this year I have come to truly understand that I am the best version of Me when I am truthful with Hanny. This is because it halts the tug-of-war between Ego the Elephant and my feminine Fear.
It is definitely easy to drift from the truth, sometimes slightly and other times wildly. This usually happens when Ego is winning the war and I find myself saying to myself, ‘She’ll be right…’ The most frequent example of this is when my body is pleading with me to be kind to it and instead Ego encourages me to battle on through. This has resulted in a few injuries, such as currently with my Achilles. Sometimes I find that the truth feels shameful, like realizing you are not as strong as you thought you were. And it can be uncomfortable, like admitting you were wrong in your judgment. Other times I find the truth confusing, especially in relationships. And sometimes, like when you stand alone on a remote peak, it is wildly exciting. What I have discovered, using wilder adventures and business as a method of discovery, is that to live truthfully is to live in the NOW. When I am in the moment, not thinking about my past or future, I am being honest with myself and finding positive outcomes. When I am in the NOW, there is little room for Ego who is forced to return to his corner, trunk between his legs. And amazingly, as he does, fear abates too.
2017 was beautiful, albeit busy. The highlights have definitely been:
With the new year now upon us, my intentions for 2018 are to:
I hope that you are also looking forward to a wholehearted year ahead! May it be the ride that you wish for.
I really appreciate all your continued support. If you haven't already done so, please check out:
Written by: Joonas Pääkkönen.
Reading Osho’s When the Shoe Fits, while having breakfast felt like a nice way to start my day off at a hotel in Tampere, Finland last July. It was time for the Junior World Orienteering Championships (JWOC), a busy week filled with competitions. Later that day, though, I only had one meeting scheduled on my calendar: an interview with Australian JWOC team manager Hanny Allston.
I have been fascinated by the mental aspects of endurance sports all my life, alongside with the Eastern traditions of inner work, including various forms of meditation. Interestingly, my conversation with Hanny turned out to cover many such topics.
At the lobby of a hotel located in a picturesque Finnish landscape, Allston, known to be the only non-European to ever medal at the World Orienteering Championships, sat down for a chat.
“Can I offer you a cup of coffee?”, asks Allston with a friendly Aussie intonation when I enter the lobby where we were to meet. She seems more than ready and happy to talk about her various endeavors.
I was all ears. I kept nodding while listening to her talk. It was obvious that running was not just a pastime for her. Neither was it just a competitive sport. She definitely had a deeper connection with running, with competing, with confronting herself, and with being alone in the wild. Alone in the wild for hours. Where nobody can find you.
She is now, among other things, a successful business woman. With her company Find Your Feet, a multi-faceted company specializing in tours as well as education and outdoor retail, she goes running with people like me and you, to some of the most spectacular places on the planet.
"...it’s lovely to win a gold medal but at the end of the day, I want be able to do this forever. Again, when we were talking about “Do I want to support this system in Australia in orienteering?”, my heart struggles with that question because my husband doesn’t orienteer, my life is in a state which is not an orienteering location and I have these opportunities to use my skills for both myself and for other people in other ways..."
... Read more by downloading the file below.
Joonas' is a freelance writer, an orienteering and running coach, a Taoist qigong instructor, and a Ph.D. student in telecommunications.
Joonas is available for contact via email:
I’m lying on my back on a scratched, leather lounge, trying to block out the intrusive airport intercoms announcing the next departure. Two hours down and only three hours more to go till my flight home to Hobart. My brain is filled with jetlag and my previously clear thoughts have been replaced by a murkier mess. Somewhere between Finland and Melbourne self-doubt has crept into my grey matter, leaving me wondering one of the big questions in life, ‘Where does empowerment come from, both my own self-empowerment and the ability to influence others?’
Today I am returning from Finland where I was assisting the Australian Junior Orienteering Team with their preparations for their World Championships. Amongst the forests and lakes, I had felt my skills, academia and life experiences uniting to support each team member to perform wilder. I would start each day with an early morning explore, cruising along the lake’s edge, finding animal paths through the forest undergrowth. The lake was often mirror calm so after the run I would slip into the gleaming water. For one week, this was my shower. And after rewarming myself with two or three cups of tea, I can honestly say I was ready to empower anything, even the moose and giant slugs populating the forest! My team fondly nicknamed me ‘Nanny Hanny’ after the copious cups of tea I enjoyed as well as my early-to-bed habits. I am confident the nickname does not reflect me driving.
Interestingly, the word Empower actually has two meanings: To give (someone) the authority or power to do something; and, to make (someone) stronger and more confident, especially in controlling their life and claiming their rights. The origin of the word is slightly more complicated, with the ‘em’ thought to actually come from either the Old Frech or Latin word “en”, meaning “in”, “to look” or to “come”. This suggests a word derived from the Old French or Latin meanings of looking or coming for power. Today we see a hugely prolific use of the word, from personal development to business. It feels like everyone wants us to be empowered! So, how does this occur and who has the permission to influence me finding this inner power?
I believe we give ourselves permission to be empowered by someone when we gain a sense of their authenticity and self-connectedness. If I think back to those who have touched my life in ways that enabled me to achieve beyond what I had dared to dream alone. Max Cherry jumps to mind. At 80 years of age, bumbled under an old track suit and a tartan beret, it was his bellowing voice from his car whilst we ran alongside, his handshake at the start of training, his gentle hug when we ‘did good’, that taught me there is no such word as can’t and to see my talents in distance running. Jackie Feathweather nee Gallagher also helped to highlight the importance of vulnerability. One hell of a listener, she allowed openness, demanded honesty and coached me to strength as a marathon runner. Jeremy, with his bike shoes under the table, empowers me to seek authenticity in my own marrow. So many amazing individuals, all with authenticity visible bubbling from even the smallest of handshakes, nods or eye contact.
In Finland, the natural environment inspired me outdoors. Mornings in the sunshine, forest scarps stuck to my hair, mud spatters up my calves, this is where I connect strongest with myself. This is where I find inspiration and self-connectedness. And I took this empowered-self to the competition arenas where I truly believe I passed the empowerment through to these young athletes. I saw them begin to dream bigger and perform wilder, seeing physical, mental and emotional strength unite to create optimal performance.
As I boarded the first or many flights home I began conceptualizing an article on the beauty of empowerment. And yet here I am now, face up on an airport lounge questioning my ragged attempts to do so. I feel as stale and unexcited as the airport terminal itself. So, I do what I know best – rip open my bag, scrounge for my slightly stale smelling running attire, draw tight the laces of my shoes and go exploring.
To my great surprise Melbourne Airport has the most fabulous trail running on its doorsteps. Out past the smokers’ precinct, round behind McDonalds, down around the runway lighting, across a ditch and ‘pop’, into an open parkland I find myself. As the noise of the airport begins to fade and the evening light dapples through the open eucalypt forest with dancing grasslands beneath, I begin to shake my head. How can I possibly conceptualize empowerment from a stuffy, crowded airport lounge where alcohol and donuts are readily consumed? I run with my thoughts through an old gate, parallel with a fence line with more holes than wire and upwards towards open skies. Where does empowerment bubble up from? The realization comes to me as I summit a small hill and confront a 360-degree view of Melbourne and its outlying suburbs.
The process of empowering others is a reflection of our ability to empower ourselves. I choose the word process carefully because I believe that empowerment requires a slow building of trust, not just with the other person, but with yourself. Out on this hilltop with aircraft skimming overhead and rusty rays streaking across a darkening sky I feel inner strength and confidence returning. I am breaking the norm, escaping the concrete and in turn empowering myself. A quick decision to do something that makes me feel good about myself has switched me from moping mess to excitable adventurer. I could have had another cup of tea, or indulged in some smarties (my traveler’s Achilles heal). I could have opened my laptop and tried to strategically think my way out of my muddle. But this simple act of inspiration has replaced the negatives with positives, the internal critique with a gentler voice of compassion, and restlessness with excitement. I feel like racing back to the airport to grab my husband Graham and drag him out here with me to experience this too. And therein lies empowerment. Au natural, bubbling up deep from within.
I guess the moral of this muddled story is that we cannot empower others unless we first empower ourselves. This empowerment comes from taking daily actions, (as well as perhaps the occasional big F$%k-Off adventure!) that inspires you. Recently, I have tried to focus on the small things that uplift me, from a plant-based diet to early nights, time camping under the stars, and my mini-morning missions before opening my laptop. I also find creativity, fostering rich friendships, and self-nurturing also stimulate richer thoughts of authenticity. With guidance, I have spent time thinking more consciously about my values and reflecting on these in my journaling. I have also launched my Find Your Feet Podcast because I love the act of learning from others and the act of freely sharing this with our broader community. All these little things add up!
When I first started Find Your Feet back in 2009 I was simply trying to find my own feet. I had fallen out of love with my running and had let my health tip into the unhealthy, ‘underweight athlete’ zone. However, I was super eager to help other adults fall in love with the sport of running and meet new friends at the same time, using both running groups and life coaching as my means to do so. After around six months one of my regular clients and someone that I am now proud to consider a friend pulled me aside – ‘Hanny, you have the potential to give us all a beautiful this gift. But if all we see is someone who doesn’t nurture themselves then we will never be able to truly appreciate the gift you are trying to give us’. After all these years I finally, truly understand his words of wisdom – empower yourself to empower others.
How much of an endurance challenge is mental or physical? I have always been at a lost for an appropriate response and grabbing at random numbers. Seventy percent physical? Forty percent mental? Or should this be fifty-fifty? Or… Just days away from the my first 100km trail running event I can now respond with more conviction. Breaking down any endurance challenge into only mental and physical components is over simplified. Right now I can testify that there is a huge emotional element to endurance performance too and I believe that we often overlook the incredible power that our emotions hold over us. This begs the question - are we putting enough emphasis on emotional intelligence as we strive to succeed in endurance challenges?
But what is success when it comes to endurance? For me now, success defines my willingness to sit on the edge, to lean in to the discomfort that is inevitable and to accept whatever the outcome is. Conversely, to fail is not a failure to reach the summit, but to shy away from this discomfort and seek an easier way out. Therefore, success is not a result that I find on the finish line but rather an experience I undertake during the journey to the summit.
So what stops us from perching on the edge of our comfort zone? I see this ‘edge’ as the point at which success and failure merge and where some of our greatest self-growth occurs? As I prepare for tomorrow’s daunting 100km run, undeniably what has me begging to step back from this edge is fear. For me, fear normally kicks in during the last few weeks as the big day approaches. It replaces my sense of control and focus, leaving me filled with self-doubt and the inevitable question, ‘why on earth am I doing this??!’
During a recent Find Your Feet Podcast episode with Dr Clive Stack, we found ourselves discussing the concept of fear, especially in relation to my impending run at Ultra Trail Australia. Dr Stack has devoted his expertise to researching human emotions and the purposes these serve. He has come to believe that fear highlights a moment when things are about to change for the better and that instead of running from fear we should lean into these moments, finding courage to strive for another week, day, hour or even minute until we finally break through to the other side where empowerment, personal growth and success lie. So, when intimidation has us withdrawing into ourselves and self-doubt wakes us at 5am in the morning… that is when we must disregard our fear and crawl to the edge. In this moment of self-doubt we need to have faith to lean in.
I think too often we set a goal and then focus on our physical and occasionally our mental preparedness. But I firmly believe we need uncomfortable experiences to foster emotional resilience. Emotional preparedness comes from experiences that hold us in a space beyond our comfort zone. I find my greatest strength when I am active outdoors in a foreign location or immersed in the elements. During the depths of my 100km, when the sun sets and I am alone on the course, I know that I will not be relying so much on my physical fitness, but rather I will be drawing strength from past adventures and the tougher moments in life that I have experienced.
As we strive for new summits, I implore us all to begin acknowledging the presence of our emotions and the role they play as we near ‘the edge’. If we are able to accept their involvement then we will be less surprised as emotions emerge, especially during those critical last weeks or when we are digging deep on ‘summit day’. If you are experiencing fear, hold tight for another day, hour or even minute. For things are about to change for the better. Back yourself. Trust yourself. Take faith in your preparation but especially in the moments when you have been physically, mentally & emotionally challenged.
In summary, I truly believe that fear and emotional turmoil will be intricately involved in any preparation when we strive towards new summits. After all, we seek these hefty challenges as an opportunity to grow, learn and frighten ourselves a little. I know that my 100km run through the Blue Mountains tomorrow will be an intricate blend of physical, mental and emotional resilience. And if that fails me, then perhaps it will become a spiritual experience as I pray to the gods for the finish line!
Listen to Dr Clive Stack on the Find Your Feet Podcast:
As featured in Travel, Play, Live.
This year I hit the big 30. I had really been looking forward to this milestone in my life. On the day I turned thirty, I stood atop the final summit of my ‘30 peaks in the year before I turn 30’ challenge. Whilst it had come down to the wire, I felt wind-chapped & glowing from the inside out. That was until injury hit and I took a visit to my GP.
I walked into her sparsely furnished consulting room in urban Hobart with a few concerns. Mainly girl stuff. I expected a stethoscope, perhaps a poke and a prod and in the worst case a jab to steal some blood. What I didn’t expect was for her to quietly look me up and down, tuck back her hair and say earnestly, ‘Hanny, I think you need to embrace your femininity’.
Ninety dollars poorer and none-the-wiser, I sat in front of Dr Google. What is femininity and what relevance could this possibly have for this 30-year-old tomboy with a phobia for dresses and lipstick?
For a few days, Dr Google became my morning reading and I studied the topic religiously. I learnt that we are all a unique blend of masculine and feminine traits. Our masculine traits are related to strength, independence, stability, focus, competition and self-confidence. Our feminine traits are related to empathy, compassion, sensuality, nurturing, patience, loving and living with ‘flow’. Males can display greater feminine traits and women may express more masculine traits, neither or which are right or wrong.
The more I learnt, the more pressured I felt. I must become more feminine! The harder I tried to be feminine, the more I resented the skirt I was wearing.
I never found what I was looking for from Dr Google but I have through honest self reflection and inner work found some answers. Nothing can prepare you for the discomforts of looking deep inside yourself and pulling apart your personal assumptions, barriers, rules and truths. I enlisted the support of a performance psychologist to ask the difficult questions you are never really prepared to ask yourself. After a few sessions I was still grappling with the concept of finding femininity. I had somehow evaded the most difficult questions until one day we journeyed into foreign territory.
‘What do you do for self-compassion?’ he enquired with that intense focus that makes you squirm. ‘I had a massage last night,’ I mumbled in reply, grateful for this worthy evidence of my self-com- passion practice. After a few minutes silence he replied, ‘For self-compassion or physical recovery?’
That was my possum-stuck-in-car headlight’s moment. My wake up call not to sit on the road and play chicken with the truck roaring towards you. A truck carrying a whole load of.......femininity.
As I was paying the bill for this perplexing session, he quietly drove the nail into my understanding, ‘Hanny, femininity is not just about wearing dresses’.
It was days later on my frosty Mt Wellington, solo run and scrunching my thermal around my frozen fingers that I found enlightenment. The lone burrawong’s chorus cut through the sharp cries of the yellow-tailed Black Cockatoos. Light was dancing off the water as it gushed through healthy streams. Whilst fatigue had plagued me when I laced my running shoes, I eased back the effort and became acutely aware that my stunning surroundings were leading me into a state of flow. I felt like I could run forever! And therein lay my first true awareness of femininity – self compassion, sensuality and living with flow. Femininity felt amazing!
Through a lifetime of athletic & academic practice and a hobby farm upbringing, the tomboy has lived strong inside me. The masculine traits of goal setting, competitiveness, independence and pushing through when ‘the going gets tough’ have strongly dominated my persona. These traits were reflected in my daily routines, exercise habits, nutrition and meal preparation, business, athletic racing style and even the way I showed Iove as a fiancée, daughter, sister and friend.
But I have breasts. And when a family member hurts, I want to wrap them in a bundle of compassion. I love to listen and believe empathy is one of my stronger virtues. I find peacefulness when I am in nature and my greatest creativity when I don’t force it. These are some of my many feminine qualities.
My GP sent me away to ‘embrace my femininity’, not ‘be more feminine’. I don’t have to wear a dress or apply lipstick. I just need to love being me, a unique mix of ferocious tomboy, compassionate sister, fun loving fiancée, empathetic friend and loving daughter. I am a young woman just learning about self-compassion and embarking on a long pilgrimage towards womanhood.
If you too are struggling with femininity and if this notion also feels foreign to you, here are my words of advice. Stop trying and start with self-compassion. I have found the easiest place to find my femininity is outdoors on a mountain trail, with the wind in my face. Where will your femininity take you?
Sometimes you reach a point where you know some things need to change. In February 2016 I realised that it was time to audit my life after experiencing the devastation of raging fires in northern Tasmania’s Wilderness World Heritage Area, a back injury and turning 30 years old. I started journalling my thoughts and actions, quickly realising that I felt completely unharmonious between my intentions and actions. Furthermore, I knew that my body wasn’t healthy. I looked fit and was running strongly on paper, but underneath this there were old habits that were holding me back. Crunch point.
Today I want to share the 11 steps that I have taken so far to re-find my feet:
1. Beginning the ‘Internal Work’When I visited a new doctor at the start of the year she looked me up & down and said, ‘Hanny, you need to find your femininity’. I had not a clue what she meant but when I was handed the name of a performance psychologist in town I new she must be serious. For sure, I was experiencing a nasty back injury & was feeling a little directionless but by no means did I really feel I needed to ‘chat’. However, when I began to audit my life I realised there were (and always will be) a number of areas for self-improvement. At this time these included: a lack of feminine hormones; a constant need to be busy; quick to react to stress; physical niggles; adapting to a growing leadership role in my business; increasingly large sporting goals; and a concern about nourishing nutrition (or lack thereof).
This year, I have worked with Jeremy, a performance psychologist, on my ‘internal self’. It has been one of the more difficult and yet rewarding experiences I have ever had. It has opened my eyes to the extraordinary power of our minds, emotions and actions stemming from deeper, mindful intentions & values. I have found greater purpose in my relationships, running, and business, as well as an understanding of femininity & self-compassion. And this journey is just beginning…
2. Loving the ‘External Self’As I started the ‘internal work’, I realised that I was often neglecting my ‘external self’. In fact, I almost felt disassociated from my body. One day, Jeremy asked me what I did for self-compassion. I racked my brains before proudly jumping to the notion of massage. “I get massages!’ He looked me squarely in the eyes and replied, ‘for self-compassion or for recovery from training & sport?’ I had never realised there was a difference.
Though self-exploration and monitoring my actions I am slowly developing an awareness that self-compassion starts with accepting who I am and how I look & feel. I started by exploring small ways to nurture myself. Here are some of the actions I have taken, although I know there are many more to foster:
3. Learning through listeningI love to learn but was becoming frustrated that I wasn’t investing in formal learning. Through the encouragement of my friends I began exploring the beautiful world of podcasts. I was hooked! And because I loved listening to podcasts so much I began exploring ways to have more time to listen to podcasts. This lead to getting back on the bike, running more on my own and using rare times in the car to unwind with a great episode playing. Learning doesn’t need to be formal and what I am learning through other peoples’ stories has not only increased my motivation but also made me feel more connected to society. I am now in the process of launching my own podcast through which I hope to share my community’s stories. I honestly believe stories are the gold through which we can learn to enrich our own lives. Here are my current favourite podcast series:
4. Understanding through writingI wish I could find more time for writing but journaling has become the key to unlocking my understanding. When my head is full or I feel like I am becoming stale, I pick up a pen and start writing. I am always amazed at what my mind has stored up that I was unaware of, and the insights that I shed when I write without judgment. Don’t get me wrong, there is also a lot of garbage that gets written too! Writing allows your mind to let go of the unnecessary thoughts, release subconscious mulling, and then act on the ideas that spark your imagination, creativity & passion.
5. Acceptance through meditationWow, never thought I would admit that I love to meditate! I started in this world with a need to relax. Using free YouTube videos & the encouragement from Jeremy, I started practicing whole-body relaxation before I went to sleep. This certainly enhanced the quality of my sleep but I also found that I had a clearer mind the next morning. From here I began to explore more and more YouTube videos: Guided meditation; Chakra Meditation; Hypnosis etc. It really is an interesting world. I try to put thoughts of religious association aside and just observe what happens when you willingly have a go. I have also begun practicing self-guided meditation, especially when I am lying quietly in bed at night.
6. Plant-Powered NutritionI also never thought that I would admit to exploring a 100% plant-based diet. I have been a vegetarian for 17 years now with the occasional salt & pepper calamari in there, but I honestly have never enjoyed any form of animal meat or fish. When I audited my life I realised that I had some shockingly unbalanced habits when it came to diet and I know these have stemmed from struggles with disordered & restrictive eating in my blacker past. These included an absolute love affair with cheese. Whilst I was eating enough in an energy sense, I didn’t feel good. I felt heavy after lunch and the skin on the back of my arms and legs were covered in Keratosis, a dry skin condition that looked like a constant bout of goose bumps caused by excessive keratin build up. The more I researched, the more I was pointed to the ill-effects of dairy and how it can cause Keratosis. Furthermore, I knew that my mother is lactose intolerant.
Removing dairy from my diet has changed everything! Not only has the Keratosis almost completely disappeared but my mind is clearer, my moods are more constant, my hormonal cycle is regular for the first time ever and I feel energised beyond measure. It has also opened up a whole new plethora of amazing foods that I have barely experienced and a need to be more creative with preparing meals. None of it has been hard, but rather it has just required a willingness to shift my thinking and crack some old habits.
7. Simplifying StuffThe flow on of changing my diet and removing toxins from my lifestyle lead to a realisation that I have a lot of ‘stuff’. I am just beginning to think about how I can master the art of living simpler. I would love to set a radical goal of spending at least one night a week in our van for the entire summer (and maybe winter too!). I am also about to embark on a big ‘culling’ session around home. When I do need to buy something, I will be looking for lasting quality and where & how it was made, rather than the price. Buy once.
8. Intention & Values not GoalsI no longer have strict goals and for now I am not planning any races. When I started feeling richer in other areas of my life I found that the drive to set goals had diminished. I am not saying the need for goals is gone completely, but perhaps setting goals had been a way to plug holes in a leaky lifestyle? I now feel filled with purpose and a motivation to just live & be wilder. I am driven by intentions that bubble up from a deeper place within me. And because of this I am playing… hard! I don’t think I have every felt so fit and I have big dreams that I am working towards. That is far more exciting for now than any goal I could set myself.
9. Learning the Art of PresenceI am a shocker for trying to plan, plan, plan. But isn’t there a saying, ‘life is what happens to you when you are busy making other plans’? That was me in a nutshell. I am now trying to not get too far ahead of myself because I also think my planning brain kicked in when I was fearful, nervous or struggling to slow down. I also read The Power of Now by Eckhart Tolle. Whilst heavy and often a little too ‘out there’ for me, I found the concept of intentionally trying to be present in what I am doing highly invigorating. When I am on a run I am on a run. When I am listening to a podcast I am listening to a podcast. When I am making a cup of tea I am focusing on this task. When it is time to go to bed I am literally going to bed to rest. Being more present has reduced stress and increased space in my life for creativity & enjoyment.
10. Recognising the importance of PatienceNot my greatest strength! It was Jeremy who said to me, ‘Han, I think you need to learn the art of patience’. With all this energy and enthusiasm I am constantly looking for how I can give back more and more. But Rome was not built in a day, nor are dreams, or health, or lives. Patience may end up being my most difficult obstacle. Lucky I like a challenge!
11. Measuring health by the health of my hormonesThis is a personal note to end on but a lack of regular menstrual cycles has been my biggest fear in life. I had seen so many specialists and been put on so many supplements and drugs over the years to solve this issue. However, the deep internal work, the decluttering, the planting my feet in nutrition that nurtures… this has been what has allowed my body to embrace its femininity. I have learnt that the greatest measure of my body’s own health is the health of my hormones. So, over medals, business, records and more, I think finding health in my hormones is the accomplishment I am most proud of in 2016.
For 2017 I am setting my intention to consolidate 2016. I want to learn more and find routines in what I embarked on this year. Underlying this is a desire to ‘Be Wilder’ - in my actions, intentions and thoughts. Getting uncomfortable every now and then will be at the heart of this too.
It is with great excitement that I wish you all a wonderful start to 2017 and I hope that this coming year can provide an opportunity for you to find health, vitality & wild adventures too.
This article was featured in the latest "Travel Play Live" magazine:
I am doubled over. With hands on hips, I gasp air into my lungs. My head feels heavy and achy… a dull throb enhanced by the altitude. This Italian mountain is a beast! I look up to where the trail squiggles near vertically above me and try to make out where the track crests the pass. It is somewhere up there where the bare rocks merge into the mist. I look down. My hotel where everyone else is still sleeping is just a mere 100m below me. I have barely started and I am feeling… vulnerable.
The TED Talk by world-renowned vulnerability researcher, Brene Brown is one of the most watched TED talks of all time. Her books are a New York Times bestseller. So when I first stumbled across Brene’s teachings and realised almost everyone was listening to her, I realised in turn that EVERYONE must struggle with vulnerability… even me.
Until this awakening I had used exercise, nutrition and perfectionism to combat emotional discomforts, especially fear and what I now recognise as vulnerability. When I was faced with career ending injuries, a fracturing family and that famous question, ‘who am I?’, vulnerability and shame screamed in my face. There was no hiding from these moments and I found myself tugging on my vulnerability armour and kicking into self-protective overdrive. Whilst I achieved successes during these years, the accomplishments were like eating Weetbix for breakfast in Italy - a little dry and leaving me wondering why I didn’t just eat the cake. And so I strived for a tastier goal, one that would surely say ‘you are enough’ when it was accomplished.
On and on I ran.
At the age of 30 I have finally stopped running. Not literally. I still love a trail, especially one with a mountain finish. But 10 years and a Brene Brown TED Talk later, I have finally realised that on my current pathway to destination Enough there will never be enough. And no matter how fast I run, vulnerability will always accompany me.
So doubled over near the base of my Italian mountain I decided to confront vulnerability. I stopped, acknowledged my fear and looked outside of myself. Shear mountains rose up into the mist and the sun was painting small highlights onto the contrasted green meadows. Marmots cheeped. In this moment I realised that despite my fear & vulnerability, there was no where else on earth I would rather be, especially not indoors. I turned towards the trail and told myself to take just one step. Then another. Soon my hands were pumping my thighs, turning my legs into pistons that powered from my greater sense of purpose. As I headed up and up with increasing courage I realised that at last I really understood the power of vulnerability. This is what I learnt.
An hour later I stood at 3052m on the summit of Piz Boe. There was no audience. No medals. No photo evidence. Just a few struggles, sweeping views from sheer cliffs, sweat, a goofy grin and a long descent back home. Up there I found my new definition of success, one that is so much more fulfilling. It didn’t require a race entry, a medal or money. It just required the courage to be vulnerable and to say ‘maybe…yes?’ when my body language was screaming ‘NO!’. On top of my mountain I realised that success requires: the acceptance of vulnerability, daring greatly and being content with the result. Success is simply saying, ‘I am enough’.
After sliding and whooping my way back down the peak with scree slopes shifting beneath my feet, I pulled up somewhat breathless at the doorway to my hotel. Here I was greeted with a cheery grin from a local mountain guide. Through a smooth Italian accent he asked, ‘Where did you venture this morning?’ I pointed to up there. After following my gesture he looked straight back at my sweaty face. With a slight rise of his eyebrows, he claimed, ‘I can see it in your eyes - you really like to run!’
I ate cake for breakfast that day. And Nutella. I was highly satisfied.
And so here I urge you to never settle for Weetbix when there is delicious cake on offer! Get to know and accept your vulnerability. Befriend it and listen to what it is indicating. Then take a deep breath and step in any direction that shifts you from comfortable to uncomfortable, onto the pathways less travelled. Because from here you can dare greatly. And afterwards you can remind yourself, “I am enough’.
This article was featured in the latest edition of Travel Play Live
Dawn was breaching through the darkness as I pulled on my running tights, thermal, beanie and gloves. From my lounge room window I could see Mt Wellington and my beloved trails covered in a thick blanket of snow. Winter has arrived!
Winter training poses many challenges to all of us. Increased darkness and cooler temperatures disturb our homeostasis and require alterations to our exercising habits. Developing an understanding of the physiological changes your body goes through during winter will assist you to maintain healthy, safe & sustainable exercise routines this year.
Physiological changes during winter
Add more carbohydratesThrough the door… kick off the running shoes… flick on the kettle then head to the pantry. This increased hunger and search for nourishment is partly caused by an increased baseline metabolic rate as your body uses more energy for warmth. Furthermore, research shows that genetic changes sparked by the onset of winter are also responsible. During winter, genetic up-regulation causes your body to naturally store more adipose tissue (fat cells) and switch to greater carbohydrate dependence. No wonder I crave a big bowl of steaming porridge after a cold morning run in winter! For endurance athletes, this research suggests that our ability to efficiently burn fat for energy during winter exercise is slightly reduced. We lean towards a higher carbohydrate dependence for driving the muscles and consume greater quantities of oxygen. This can create increased lactic acid production during intense bouts of training at this time of year. To avoid carbohydrate depletion during sessions longer than 60-90 minutes, take a source of glucose-based energy, such as a sports gel. Ensure adequate cool downs and replace your carbohydrate stores afterwards. Add quality carbohydrate to all your meals, such as whole grains, pumpkin and sweet potatoes.
Be flexibleYour circadian rhythm is a hormone driven process that determines your sleep & wake cycles. The average individual has an internal circadian clock that ticks on a 24hr11min cycle. That’s right, for most of us our circadian rhythm would actually extend beyond one day if it wasn’t for light. The presence of light resets our circadian rhythm so our body remains in sync with the time of day. However, in winter the shorter days and longer nights create changes to our sleep & awakening cycles, and lead to that 2pm slump hitting you a little earlier in the afternoon. Altered circadian rhythms can make clambering out of bed in the morning even more difficult and could be the reason behind lethargy on your morning run. If possible, in winter try to have days where you can allow your body to awaken naturally and shuffle some of your runs to periods of the day when you feel most energised. This will help to keep your stress levels reduced and enhance recovery from exercise. So, turn off that alarm!
Get your restMany of us could relate to the sensation of entering winter hibernation. This is likely influenced by the increased production of the hormone Melatonin, otherwise known as the hormone of darkness. Melatonin has a strong influence on the length and quality of our sleep, and is often used as an alternative to sleep medications. In individuals who experience Seasonal Affective Disorder (SAD), Melatonin is shown to be elevated. The moral of this story? When Melatonin-induced hibernation kicks in, have your daily dose of exercise then get your ZZZs! As the body does most of our physical recovery during the earlier stages of the sleep cycle, enhancing the quality and duration of your sleep will ensure that you recuperate faster between exercise sessions.
‘Listen when the body whispers’
A study published by British and German researchers showed that over one quarter of the genes in our body become more or less active during different seasons. This impacts on our mood, sexual behaviour, metabolism and now it appears, our immune defences. Their research also suggests that genes responsible for promoting inflammation also become more active during the coldest, winter months and are particularly elevated in Australia’s southern-most states. Whilst inflammation has an important role in healing, excessive inflammation can generate discomforts and diseases, such as the common winter ailments of arthritis and cardiovascular disease. With increased inflammation involved, perhaps niggles in our active bodies whisper louder during winter? It is critical to moderate exercise routines to avoid unnecessary injuries and sickness. One option is to see Winter as an ideal time for gentle base training, building up to races in Spring or Summer. Furthermore, winter is the ideal time to focus energy on strength weaknesses in the body. Therefore, preempt the danger months by switching to aerobic base training, pre-habilitation exercises and cross training. Protect the immune system with quality nutrition, sleep and self-nurturing.
Don’t become chilled
Physiological changes become more dramatic when your core temperature drops. To avoid this, layer thin thermal clothing ‘like an onion’. This traps warm air closer to the body and layers can be removed to help effectively regulate your temperature. However, also be aware of exposed regions of skin. When skin is exposed to cold air, vasoconstriction of blood vessels prevents excessive heat loss and helps to maintain a warm core temperature. If vasoconstriction occurs during exercise, blood flow and nerve impulses to muscle fibres in these regions is reduced. This will lead to reduced exercise performance and unnecessary discomfort. On very cold days where the ambient air temperature has plummeted, keep the entire body warm with layers of clothing and full length garments. And wear gloves or beware the hot shower after a cold run in winter! Cold fingers that have turned numb and a pasty shade of grey will yell at you as they begin to defrost.
Be prepared to pee!
There appears to be a urination goblin around whenever the cold sets in. This goblin is actually a result of the vasoconstriction processes just mentioned. Vasoconstriction limits the available blood vessel space for our blood, raising our blood pressure. The increase in blood pressure then triggers the perfusion of kidney nephrons, triggering a faster released of urine into the bladder. Whilst urinating is a natural process, the combination of the increased fluid loss through urination and sweating from exercise can lead to a sneaky build up of dehydration. Therefore, during winter aim to drink more, especially electrolytes to replace your exercise & urinary losses.
In summary, the onset of winter should not lead to your trail running shoes being relocated to the closet and the bike being banished to the garage. Understanding the physiological changes that occur during winter and cold weather training can assist in making smart decisions that will keep you exercising throughout the coldest, darkest months. So layer up, listen to the whispers of your body and play hard this winter!
Quick Fact Sheet Physiological changes:
The Sweat Rate TestIt is important to develop an understanding of your sweat rate so that you can develop a thorough understanding of your sweat losses during an event.
The easiest way to measure your sweat rate is to weigh yourself without clothes on before and after exercising for one hour, taking note of the climatic conditions you were exercising in.
Assuming you did not use the toilet or consume any fluids during exercise, your weight loss is your sweat rate.
1kg of weight lost = 1L of fluid lost
If you drank any fluids or used the rest room between the two weight samples, you will need to include both of these estimated weights in your calculations.
Weather and climatic conditions strongly influence sweat rates. For example, on a cooler overcast morning you will loose less sweat volume than on a hot, humid morning. Therefore, be sure to record the heat, humidity and weather conditions in your sweat test and repeat the test in cool, humid, windy and hot conditions.
Sweat rate also changes with pace and effort increases. For example, if you monitored your sweat rate for a shorter ½ marathon race pace and then want to step up to a 50 or 100km race that requires a lower effort over a prolonged period of time, you will need to conduct the above tests again to highlight the new effort zone.
Now that you know your sweat rates, you now need to develop an understanding of how much fluid replacement your stomach can tolerate. For more information on how to rehydrate during events, you may like to read the article Hydration for Endurance Performance
For a comprehensive understanding on sports nutrition & hydration read: Sweat. Think. Go Faster by Darryl Griffiths
See our comprehensive Sports Nutrition range for Trail Runners HERE
We have all heard that our bodies are comprised of mostly water. A 60kg individual is composed of around 48kg of water in which all their body’s biochemistry will take place. Water has a number of other functions in the body - evaporative cooling, glycogen storage and maintaining electrolyte balances. The loss of even a small proportion of this fluid (ie. 2% of body weight) can significantly reduce body functions and for athletes, performance. It can also be life threatening. When we consider that this is only 1.2L in our 60kg athlete, we begin to realize how significant the process of optimal hydration is.
A 60kg adult at rest will consume around 0.2L of oxygen per minute, generating 70 watts of heat output. However, when running at threshold, oxygen consumption can increase 16 times and heat output rises to 1100 watts. The only way that this heat can be lost rapidly is through evaporative cooling, otherwise known as sweating. Sweating involves the loss of large amounts of fluid from the skins surface, which is then wicked away by air resulting in body cooling. In hot conditions it would take our 60kg individual around 1.5-2L of sweat to remove this excess heat.
Replacing fluid lost through sweat and urine is not the only justification for the importance of hydration. Glycogen or stored muscle carbohydrate is the body’s main source of energy. However, fixing 1g of carbohydrate into the muscles in the form of glycogen requires 3g of water ie. a 3:1 ratio of water to carbohydrate. This is one reason why you can often feel thirsty following a carbohydrate-rich meal. With this in mind, fluid is critical during times of recovery and taper. If you are focusing on carbo-loading but not drinking adequate amounts you can actually risk pulling extra water from the blood stream into the GI Tract. This can result in dehydration. Therefore, fluid is critical for replacing sweat and urine losses, but also for glycogen storage before and after exercise.
Are there other reasons important to remain hydrated?As you heat up, the body begins to enter survival mode. Rather than shunting blood to the working muscles, your blood stream prioritizes blood flow to the skin and vital organs. The reduced blood flow to the GI Tract makes the digestion of complex drinks and nutrition difficult, and as a result people often begin to experience stomach upsets and nausea. During such periods of stress, your breathing and heart rates will increase, and your general efficiency takes a dramatic nose-dive. Under these additional stressors, your body temperature will start to rise, resulting in stress to the brain. Clarity of thinking will decrease, your ability to assess you body state becomes compromised (runner’s often complain of feeling cold when they overheat) and you may begin to feel disorientated. All sound like great things to avoid when racing!
So should I just guzzle water?
When we sweat and excrete urine, we don’t just loose fluids but also vital minerals. The main ingredient in sweat is sodium that is lost at a rate of 1-2g per liter. Other minerals that are lost are calcium, magnesium, potassium and chloride, although these are generally lost in much, much smaller quantities. Therefore, to replace fluid losses an electrolyte drink is far better than drinking pure water and the focus should turn to sodium.
Why not water?
Are you putting the energy gels in but not receiving the ‘kick’? Over prolonged periods of heavy sweating, an individual can lose significant amounts of sodium. The combination of drinking pure water and sweating can cause a dilution of the concentration of sodium in the blood. This can begin to impair many of our normal physiological processes, including the transport of fluid and glucose across cellular membranes. That’s right, a lack of sodium can inhibit the transport of glucose into the working muscles cells.
Another good reason for opting for an electrolyte drink is that the use of sodium is known to promote thirst. This is often the reason why pubs serve salty, greasy food as it will generate greater drinks sales. And finally, when electrolytes, particularly sodium, are present in appropriate concentrations, the rate of fluid absorption from the small intestine into the rest of the body is enhanced. This is particularly important to consider when we are racing at intense levels with few possibilities to drink.
Are electrolyte drinks made equal?
The simple answer is NO! Many sports drinks market themselves as the best on the market, and yet are made by soft drink companies such as Coca-Cola or Pepsi. Beverages such as Gatorade are literally pumped full of simple sugars that are very foreign to the small intestine under stress. In fact, the presence of the sugar that remains dormant in the GI Tract can create a net movement of fluid from the blood stream back into the gut, resulting in stomach distress and dehydration. Therefore, sports drinks based around the medical principles for oral rehydration are perfect. Complexes such as Shotz Electrolyte that are tablets dissolved in adequate water are proven to initiate rehydration even under the most stressful environments. These beverages contain a high concentration of sodium and minimal traces of the other elements. This is important because often sports drinks are pumped full of magnesium which also happens to be the first ingredient in all laxatives! Watch out for the heavily marketed brands, as these tend to be the worst for tummy-disrupting ingredients.
How much should I drink?
How much fluid you need to consume is dependent on your fitness level, size, sweat rate and the weather conditions. Hot, sticky conditions will cause greater fluid losses due to the necessity to lose greater amounts of heat from the skin’s surfaces. Conversely, a cool, damp day will require lower fluid quantities to be consumed. The best way to determine how much you should drink is to monitor your body weight before and after training runs under a range of different weather conditions. For example, on a 20-degree day you may find that in 1 hour of exercise you loose 1kg. This then equates to 1L/hour of exercise under such conditions. On a hot, humid 30-degree day this may increase to 2kg during the hour. Therefore, you would be loosing 2L/hour. The most important rule of hydration is to drink what your stomach can tolerate and the best way to find this out is to know your losses then practice, practice, practice!
The good news about running in hot weather is that you can teach your body to adapt. Learning about how much sweat you loose during training and beginning to replace these with an advanced electrolyte formula will make a world of difference to your training & racing performances. Recently I conducted a sweat test for Shotz at the Australian Institute of Sport. I had been complaining about taking on energy and water without feeling like I was getting anything back. When I did my sweat test they found I was loosing over 1.5L of fluid each hour on a 20-degree day! Further to this, in each liter of my sweat I was loosing 1.8g of sodium. As you can imagine, this knowledge has significantly impacted the way I approach rehydration. In fact, sitting here writing this article after my morning run, I have a cup of tea on one side of me and a bottle of electrolyte on the other. In summary, all I can say is that if you get hydration right, it is like putting rocket fuel into your system.
The Ultra Trail Australia events have many exciting challenges, one of the most noteworthy being the large and numerous hills that runners will encounter in the Blue Mountains. As this event has expanded, so too has the spread of runners from across our vast country. The race is now attracting runners from as far away as Tasmania, northern Western Australia and Darwin.
One of the greatest challenges that some of our Aussie runners are facing is preparing for this mountainous event when they live in a flat area. For instance, some of the runners I am working with are training in Broome where anything remotely resembling a hill is a very, very long way away.
Therefore, I wanted to share some suggestions for how to prepare for hills without hills.
Run on Trails
The shear nature of trails requires runners to be strong. As you bounce from foot to foot over the uneven surfaces of rocks, roots and sand there is a more holistic activation of your muscles. These are the same muscles that will activate when you run up and down a hill, such as your quadriceps, hamstrings and gluteal muscles. So, if you have the chance to hit the trails and even practice some faster speed endurance work on them, this is a really good training strategy.
Fastpacking is the term used to describe fast hiking. One strategy that I have found highly beneficial for runners preparing for the UTA events is to load up their running vest pack with lots of weight and set out on a fast hike. The way I load up my pack is to use a 5 or 10L water bladder or wine cask filled with water. I put this in my vest pack and set off for an hour or two. The muscles required to hike with this weight are similar to those employed to run up and down a hill. Therefore, this can be a really great way to get stronger and more resilient by May.
Uphill treadmill running
Whilst I personally detest running on a treadmill, they occasionally have some usefulness. Conducting a hill interval session on a treadmill can help to replicate the nature of hills. Set the treadmill to an 8-10% incline and carry out a session. You may also like to finish the session off with a short period of time on a stair climber machine.
Flat treadmill running for downhill
Again, desperate times may call for desperate measures, a great one being running on a flat treadmill. Evidence suggests that running on a flat treadmill has some impact similarities to downhill running. Whilst this strategy may be somewhat useful, be careful not to overdo it.
Get out of the saddle
Standing out of the saddle on a bike or stationary bike is really hard work. Powering down through your quads without sitting on the bike seat activates similar muscles to those you use to run or hike up a steep hill or set of stairs. Building in some out-of-the-saddle work into your training could be really helpful. One suggestion would be to do 10-15mins of out-of-the-saddle training before you start a fartlek session or tempo run to help simulate what it feels like to run on the flat after you have just climbed a steep hill.
Go for a wander
Walking activates slightly different muscle groups to running. And in the Blue Mountains we will likely find ourselves walking at times. Therefore, the more efficient you are at walking the less emotionally stressful you will find this activity on race day. It will also help to build strength. Therefore, add in a little fast hiking into your training program.
Take a pilgrimage
If you have the luxury of sneaking a weekend away over summer or the Easter holiday period, then this could be really helpful for your training. Rest a little before flying to somewhere which has luscious hills to play in. After the rest earlier in the week you can go ‘a little bit nuts’ over the weekend and maximize some time spent in the hills.
Small can be beautiful
Small inclines or stairs should never be overlooked. If all you have time and access to is a small lump in the local park then just enjoy switching off the brain and running up and down it a zillion times. Just like sand granules on a beach, small things really do add up.
See if you can find a local strength guru to give you a hand with a strength program specific to hill running. This can include body weight exercises, skipping, hopping, single leg activities and some weighted gym work. Exercises could include: lunges, squats, deadlifts, single leg drills, gluteal activation work, calf raises and isometric holds, core work and much more. Sometimes you might like to do your strength session before you go for a run so that you can learn to ‘run heavy’ as you might feel after climbing up a large hill on race day.
My last suggestion comes with a little caution… sand. As we all remember from our childhoods, running on sand can be somewhat exhausting. Adding a little sand running into your program can help. However, be careful! Sand running places great loads on tendons and soft tissues, such as the Achilles Tendon and your hip flexors. Therefore, rather than setting off for an isolated sand dune running session, I recommend incorporating only a little running on sand during a standard session.
In summary, whilst I firmly believe there is no perfect substitute for running on hills, if you find yourself living in a region void of steepness then the above suggestions could help you feel more confident come the race day in May. Start carefully and gently on the path to adding hills because if you have been training on the flat-lands for a while you don’t want to shock your running legs and risk injury. Finally, be gentle on yourself. Whilst hills may not be your strong point, some of us have no flat regions to train on! So where we might have power on the hills, you might be superhuman on the flats!
These articles are a collection of my writing. If you have feedback or questions, would love to hear from you!
keep in touch!