THE TRAIL RUNNING GUIDEBOOK
The perfect resource and gift for every trail runner.
I have always known that I must share the knowledge I was fortunate to learn along my athletic journey. I hope that by writing this book I can pass forward the baton and help you to achieve your wildest dreams.
- Hanny Allston
ABOUT THE GUIDEBOOK
The Find Your Feet Trail Running Guidebook provides athletes of any ability a safe pathway of preparation to their chosen adventures. Hanny Allston’s personal coaching methodologies focus on sustainable, long-term health, training and performance successes.
The Trail Running Guidebook contains a snapshot of key lessons that Hanny has learned on her journey to becoming a world champion and elite trail running record holder. To help you find your feet in the sport of trail running she shares her theories on training & racing strategies, nutrition & hydration, equipment, how to avoid the common injuries, running technique, and psychology.
Unlike growth models where training builds and builds with little reprieve, Hanny’s unique model – Wave Training – allows athletes greater potential for recovery, self-reflection, and spontaneous playfulness.
Hanny has experienced the elation of success but also the pitfalls of striving too far for performance. It is from this honest place that she writes this book for you.
Hanny Allston is a world champion, elite Australian trail runner, and previous marathon and distance track athlete. She still holds numerous race records, from the marathon to ultramarathons. Hanny has a depth of academic and employment experiences working with athletes, both elite and recreational. She is also an award-winning businesswoman, who knows what it is like to live in the modern world and to juggle responsibilities. Hanny is the person to guide you on your own journey. She wants to help you to Be, Play and Perform Wilder – to help you find your feet.
The Find Your Feet Trail Running Guidebook provides athletes of any ability a safe pathway of preparation to their chosen adventures. Hanny Allston’s personal coaching methodologies focus on sustainable, long-term health, training and performance successes.
The Trail Running Guidebook contains a snapshot of key lessons that Hanny has learned on her journey to becoming a world champion and elite trail running record holder. To help you find your feet in the sport of trail running she shares her theories on training & racing strategies, nutrition & hydration, equipment, how to avoid the common injuries, running technique, and psychology.
Unlike growth models where training builds and builds with little reprieve, Hanny’s unique model – Wave Training – allows athletes greater potential for recovery, self-reflection, and spontaneous playfulness.
Hanny has experienced the elation of success but also the pitfalls of striving too far for performance. It is from this honest place that she writes this book for you.
Hanny Allston is a world champion, elite Australian trail runner, and previous marathon and distance track athlete. She still holds numerous race records, from the marathon to ultramarathons. Hanny has a depth of academic and employment experiences working with athletes, both elite and recreational. She is also an award-winning businesswoman, who knows what it is like to live in the modern world and to juggle responsibilities. Hanny is the person to guide you on your own journey. She wants to help you to Be, Play and Perform Wilder – to help you find your feet.
My focus is on helping you to ‘find your feet’. I am interested in you... not your successes or accolades, but rather you! I consider that writing this book, knowing that I can potentially help you to achieve your wildest dreams is one of my greatest achievements.
- Hanny Allston
Praise for The Trail Running Guidebook:
"I am really enjoying the Trail Running Guidebook. So far, the wave method described in the book works really well – thanks! If anything, I sometimes wonder if it’s meant to be or feel harder, but I pull up really well from my sessions now. Thanks!" - Lon
"The trail running guidebook is a fantastic resource. It’s really helped me to develop my technique and form, and better understand the physiological impacts of training and how that works and balances with our ‘day to day’ lives. I just love reading it. As an amateur athlete (at best!) I am finding great relevance in the book. It captures such a large scope with the content, from novice to advanced. hope to slowly be able to move in that direction and I think that now, I am better equipped to develop athletically and mentally, most importantly with balance! Since I’ve started moving in this direction of health, running and being active, everything is just better. It’s infectious as my partner has started to run and she loves the ‘Mission’ mentality to keep that excitement stoked and to keep planning that next adventure." - Paddy
"I purchased Hanny’s training book (The Trail Running Guidebook) and have found the book amazing and exciting at the same time. I’m not normally a book reader but I haven’t been able to put the book down over the Easter break. Reading the book, I now understand exactly what went wrong with my running last season and what I should have done to prevent it happening. The book is full of useful information and tips on not only endurance running but your health and wellbeing in general. To say this has given me a new purpose on running is an understatement. I’m so looking forward to putting the 100k training plan into action with the assistance of the book. The feeling is just like all those years ago when I was a boy waiting for the Easter Bunny to come except this time, I’m waiting for an endurance event to come along." - Mark
"I got a huge amount out of The Trail Running Guide. Hanny’s advice on hydration, nutrition, preparation and running style had a big impact on me. Running Wilder and leaning In and Out with balance made a lot of sense to me. I used her advice at last Sunday’s Melbourne Marathon with some surprising results. My previous marathon times were around 3hr30mins and have been there for many years. On Sunday I applied the suggestions such as pacing, posture, use of gels, on course hydration, using the crowd, relaxing, cadence, uphill/downhill technique and above all being in the moment with a positive mindset. I was staggered how comfortable and in control I was throughout the run….well up to the 36km mark anyway. I held form well when going deep and was amazed to close the line in 2hr58min. Achieving a life-long goal of running a marathon under 3 hours. I thought it might take another year of focused training but managed to achieve it this year. Now I just wanted to thank Hanny immensely as I was channelling a lot of her words and advice during the race and I believe it made all the difference." - Pat
"I am just now reading Hanny’s book after purchasing it some months ago. Injury and some life events have held me back. I ADORE trail running and her book is FANTASTIC! I'm half way through and recommend it to anyone wishing to perform wilder." - Rachel
"I am just reaching out to say I really enjoyed this book and I like Hanny’s approach - that it is about taking a long term view to have an active lifestyle and to avoid injury." - Rachel
"As an older runner, I would like to thank Hanny for providing the information and inspiration in this book to get out in the wide outdoors and enjoy the life I have left. I’m so excited to take on the next chapter of my life." - Mark
"I ordered The Trail Running Guidebook. From the pages that I read I find it very interesting and very close to the philosophy that I want to follow from now on, not only in running but in my life. I think reading this book can change the life of many runners worldwide. I have run ultras for almost 10 years but as I grow older I find it very difficult to stand in the starting line with a confident smile in my face. Probably I was doing the whole thing wrong (just run and never have followed a training program). I am sure that this Trail Running Guidebook and Hanny’s other resources, such as her training programs and memoir will help me say next time: "OK what's next?" and pursue it more playfully & joyfully. A big thanks again for the inspiration Hanny!" - Harampolosas (from Greece!)
"I just wanted to let everyone know that recently I was recently looking for some fresh inspiration (and fresh air from the macho type typical training plans) so I bought and devoured Hanny’s awesome Trail Running guide book last week. I have now also listened to about 8 of her podcasts in the last week. Just wanted to tell everyone that Hanny’s book provides a fresh, nurturing perspective that comes as a massive breath of fresh air to me. I've really enjoyed what she has put out there. I completely resonate with her views of the world and that has been nice to connect with. Since reading it I have decided to be kinder to myself and 'ease off' a bit with the training in order to enjoy it more... which is a huge step for me. So thanks Hanny and keep doing what you're doing!" - Johnny
"I am really enjoying the Trail Running Guidebook. So far, the wave method described in the book works really well – thanks! If anything, I sometimes wonder if it’s meant to be or feel harder, but I pull up really well from my sessions now. Thanks!" - Lon
"The trail running guidebook is a fantastic resource. It’s really helped me to develop my technique and form, and better understand the physiological impacts of training and how that works and balances with our ‘day to day’ lives. I just love reading it. As an amateur athlete (at best!) I am finding great relevance in the book. It captures such a large scope with the content, from novice to advanced. hope to slowly be able to move in that direction and I think that now, I am better equipped to develop athletically and mentally, most importantly with balance! Since I’ve started moving in this direction of health, running and being active, everything is just better. It’s infectious as my partner has started to run and she loves the ‘Mission’ mentality to keep that excitement stoked and to keep planning that next adventure." - Paddy
"I purchased Hanny’s training book (The Trail Running Guidebook) and have found the book amazing and exciting at the same time. I’m not normally a book reader but I haven’t been able to put the book down over the Easter break. Reading the book, I now understand exactly what went wrong with my running last season and what I should have done to prevent it happening. The book is full of useful information and tips on not only endurance running but your health and wellbeing in general. To say this has given me a new purpose on running is an understatement. I’m so looking forward to putting the 100k training plan into action with the assistance of the book. The feeling is just like all those years ago when I was a boy waiting for the Easter Bunny to come except this time, I’m waiting for an endurance event to come along." - Mark
"I got a huge amount out of The Trail Running Guide. Hanny’s advice on hydration, nutrition, preparation and running style had a big impact on me. Running Wilder and leaning In and Out with balance made a lot of sense to me. I used her advice at last Sunday’s Melbourne Marathon with some surprising results. My previous marathon times were around 3hr30mins and have been there for many years. On Sunday I applied the suggestions such as pacing, posture, use of gels, on course hydration, using the crowd, relaxing, cadence, uphill/downhill technique and above all being in the moment with a positive mindset. I was staggered how comfortable and in control I was throughout the run….well up to the 36km mark anyway. I held form well when going deep and was amazed to close the line in 2hr58min. Achieving a life-long goal of running a marathon under 3 hours. I thought it might take another year of focused training but managed to achieve it this year. Now I just wanted to thank Hanny immensely as I was channelling a lot of her words and advice during the race and I believe it made all the difference." - Pat
"I am just now reading Hanny’s book after purchasing it some months ago. Injury and some life events have held me back. I ADORE trail running and her book is FANTASTIC! I'm half way through and recommend it to anyone wishing to perform wilder." - Rachel
"I am just reaching out to say I really enjoyed this book and I like Hanny’s approach - that it is about taking a long term view to have an active lifestyle and to avoid injury." - Rachel
"As an older runner, I would like to thank Hanny for providing the information and inspiration in this book to get out in the wide outdoors and enjoy the life I have left. I’m so excited to take on the next chapter of my life." - Mark
"I ordered The Trail Running Guidebook. From the pages that I read I find it very interesting and very close to the philosophy that I want to follow from now on, not only in running but in my life. I think reading this book can change the life of many runners worldwide. I have run ultras for almost 10 years but as I grow older I find it very difficult to stand in the starting line with a confident smile in my face. Probably I was doing the whole thing wrong (just run and never have followed a training program). I am sure that this Trail Running Guidebook and Hanny’s other resources, such as her training programs and memoir will help me say next time: "OK what's next?" and pursue it more playfully & joyfully. A big thanks again for the inspiration Hanny!" - Harampolosas (from Greece!)
"I just wanted to let everyone know that recently I was recently looking for some fresh inspiration (and fresh air from the macho type typical training plans) so I bought and devoured Hanny’s awesome Trail Running guide book last week. I have now also listened to about 8 of her podcasts in the last week. Just wanted to tell everyone that Hanny’s book provides a fresh, nurturing perspective that comes as a massive breath of fresh air to me. I've really enjoyed what she has put out there. I completely resonate with her views of the world and that has been nice to connect with. Since reading it I have decided to be kinder to myself and 'ease off' a bit with the training in order to enjoy it more... which is a huge step for me. So thanks Hanny and keep doing what you're doing!" - Johnny
AVAILABLE VERSIONS
PAPERBACK - AUSTRALIA & NEW ZEALAND
E-BOOK - INTERNATIONAL
INTERNATIONAL PAPERBACKS
REACTIONS TO THE TRAIL RUNNING GUIDEBOOK
Mark Humphrey, Sporting Scribe:
I purchased Hanny’s training book (The Trail Running Guidebook) and have found the book amazing and exciting at the same time. I’m not normally a book reader but I haven’t been able to put the book down over the Easter break. Reading the book, I now understand exactly what went wrong with my running last season and what I should have done to prevent it happening. The book is full of useful information and tips on not only endurance running but your health and well being in general. To say this has given me a new purpose on running is an understatement. I’m so looking forward to putting the 100k training plan into action with the assistance of the book. The feeling is just like all those years ago when I was a boy waiting for the Easter Bunny to come except this time, I’m waiting for an endurance event to come along.
Darryl Griffiths, author & founder, Shotz Sports Nutrition Australia: For every action there is a positive and/or negative reaction. This certainly rings true with Hanny’s philosophy of life and running. Hanny covers all areas of mind and body, with a sound understanding that we are all unique and there is no ‘one size fits all’. This book is the go-to for any level of runner from beginner to elite.
Hannah Clark, elite Australian lightweight rower turned distance runner: I came to Hanny years ago with a simple request – to help me to train for a trail marathon in the Swiss Alps. I had no idea that out of this would come not just a fantastic athletic experience, but the beginning of a relationship that would truly change my life. At the time, on paper I was a successful athlete, having represented my country on the international stage. The reality, however, was an individual who was over-worked, over-stressed, and broken. Years of following punishing, prescriptive training plans meant that I had lost my athletic intuition, my joy in movement, and even my sense of self.
Hanny’s training philosophy is worlds away from the accepted performance paradigm. Punishment is not the only way to achieve success. In fact, Hanny’s methods will enable you to see that through finding your sense of play and wonder, you can achieve greater things than you ever thought possible. This is the training philosophy for the real person – where the stress of work, family and general life is actually accounted for. Whatever your version of ‘success’ is – whether that be elite performance or simply to get moving in the mountains – Hanny will help you to achieve just that.
I hope you will find, as I did, that the positive impact of playing, performing and being ‘wilder’ will extend far beyond just athletic performance. Hanny has truly helped me to find my feet – in sport, and in life. So set your sights on your next adventure, feel your toes start to tingle with excitement and anticipation, and head off in the direction of your goal. I think that out there on the trails you’ll find your feet – and even more.
Erika Brann, athlete & working mother: Some people have the ability to make you believe you can conquer the world. Hanny is one of those people. Whether it is a short conversation, a mentoring session, or even reading her blog, you come away thinking, ‘Yes, I can! When can I start?’ Not only has Hanny helped me to achieve my running goals, more importantly she has given me the confidence to believe and trust in my own ability. She has empowered me to make smarter training decisions for myself and to realise that I am in the driver’s seat. I have found the Wave Training Theory easy to follow and manipulate into my busy life. And I long for those Mission weeks! Her nutrition advice has helped me summit volcanoes, mountains and many ultra-running events. I really have come to realise that running well is so much more than just a spreadsheet. I believe that with the help of all Hanny’s resources, including the podcasts tours and this guidebook, she has helped me to nurture my true self.
Mark Humphrey, Sporting Scribe:
I purchased Hanny’s training book (The Trail Running Guidebook) and have found the book amazing and exciting at the same time. I’m not normally a book reader but I haven’t been able to put the book down over the Easter break. Reading the book, I now understand exactly what went wrong with my running last season and what I should have done to prevent it happening. The book is full of useful information and tips on not only endurance running but your health and well being in general. To say this has given me a new purpose on running is an understatement. I’m so looking forward to putting the 100k training plan into action with the assistance of the book. The feeling is just like all those years ago when I was a boy waiting for the Easter Bunny to come except this time, I’m waiting for an endurance event to come along.
Darryl Griffiths, author & founder, Shotz Sports Nutrition Australia: For every action there is a positive and/or negative reaction. This certainly rings true with Hanny’s philosophy of life and running. Hanny covers all areas of mind and body, with a sound understanding that we are all unique and there is no ‘one size fits all’. This book is the go-to for any level of runner from beginner to elite.
Hannah Clark, elite Australian lightweight rower turned distance runner: I came to Hanny years ago with a simple request – to help me to train for a trail marathon in the Swiss Alps. I had no idea that out of this would come not just a fantastic athletic experience, but the beginning of a relationship that would truly change my life. At the time, on paper I was a successful athlete, having represented my country on the international stage. The reality, however, was an individual who was over-worked, over-stressed, and broken. Years of following punishing, prescriptive training plans meant that I had lost my athletic intuition, my joy in movement, and even my sense of self.
Hanny’s training philosophy is worlds away from the accepted performance paradigm. Punishment is not the only way to achieve success. In fact, Hanny’s methods will enable you to see that through finding your sense of play and wonder, you can achieve greater things than you ever thought possible. This is the training philosophy for the real person – where the stress of work, family and general life is actually accounted for. Whatever your version of ‘success’ is – whether that be elite performance or simply to get moving in the mountains – Hanny will help you to achieve just that.
I hope you will find, as I did, that the positive impact of playing, performing and being ‘wilder’ will extend far beyond just athletic performance. Hanny has truly helped me to find my feet – in sport, and in life. So set your sights on your next adventure, feel your toes start to tingle with excitement and anticipation, and head off in the direction of your goal. I think that out there on the trails you’ll find your feet – and even more.
Erika Brann, athlete & working mother: Some people have the ability to make you believe you can conquer the world. Hanny is one of those people. Whether it is a short conversation, a mentoring session, or even reading her blog, you come away thinking, ‘Yes, I can! When can I start?’ Not only has Hanny helped me to achieve my running goals, more importantly she has given me the confidence to believe and trust in my own ability. She has empowered me to make smarter training decisions for myself and to realise that I am in the driver’s seat. I have found the Wave Training Theory easy to follow and manipulate into my busy life. And I long for those Mission weeks! Her nutrition advice has helped me summit volcanoes, mountains and many ultra-running events. I really have come to realise that running well is so much more than just a spreadsheet. I believe that with the help of all Hanny’s resources, including the podcasts tours and this guidebook, she has helped me to nurture my true self.
ALSO BY HANNY ALLSTON:
Finding My Feet is a luminous story of hope, determination and possibility. Hanny Allston shares her life with courageous honesty. Her goal is that her playful spirit and rise above adversity can inspire you, too, to find your feet.