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What’s the fuss about Trail Running?

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There’s been a massive surge in the sport of trail running. Before moving to Australia (in 2011), the only trail running I was aware of was fell running in the UK. And that was for crazy people!

 

Fast forward 9yrs and the interest in trail running is somewhat off the scale. Suddenly there are trail running events popping up all over the place – locally and internationally. In fact, many of these events have become prestigious ‘sell-out’ events – e.g. Ultra-Trail Australia (UTA).

 

So, what’s the fuss?

 

Top trail runner, Mark Green (The Body Mechanic) lists the following four reasons why runners are switching to trail running:

  • Lack of motivation – runners like to be constantly stimulated. A change of scenery will renew your motivation and enthusiasm.
  • Struggling with injuries – most road running injuries is a result of constant repetition. Trail running breaks up this repetition – your strides are never the same (long strides, short strides, wide strides, high strides), which means you are loading your muscles differently.
  • Experience stunning locations – trails take you off the beaten track, which means you often get to experience stunning beauty in secluded locations. This also offers great opportunity to travel the globe and experience spectacular environments.
  • Meet a friendly community – trail running attracts a community of runners who love being surrounded by nature and who prefer to run in a relaxed and friendly atmosphere. They are more inspired to support their trail running buddies than achieve a race PB.
I’d even include an additional benefit that ranks as #1 for me:

  • Nature affects your well-being – running in nature helps heal your mind. It helps reduce stress, depression, anxiety – making you feel more calm and balanced emotionally.

 

I’m fast realising that trail running is not just a growing fad – it’s becoming a super-important activity that supports our overall well-being.

As the demand increases, we have developed a few targeted trail running programs – for newbie-trail runners and for those training for a specific event. We’d love to invite you to join our BEXI team.

 

Yours in community,
~ Debbie

  • Learn-to-Trail Run:  starts Sat 15 Feb 2020 – teach you all the skills and technique to develop confidence on the trails
  • UTA Training Program:  starts Sat 1 Feb 2020 – 16-week program targeting UTA11, 22 & 50
  • Jabulani Training Program: starts Sat 1 Feb 2020 – 10-week program targeting Jabulani 12, 22 & 45

 

Of all the paths you take in life, make sure a few of them are dirt!
– John Muir

 

Training Program Prerequisites

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Beauty of Exercise is committed to supporting and encouraging all to participate in our programs, whilst keeping the health and safety of its members and coaches a priority.  At the start of our programs, all participants will be required to complete a basic health assessment and will be reviewed by the relevant coach to ensure participants have the necessary capabilities. The participant will be guided by the relevant coach as to the best suited program. It is also important for any existing injuries to be identified to the coaches so as to ensure no further long term damage.

The following is a guideline of existing fitness capabilities recommended to help you choose the program(s) best suitable for you:

Learn-to-Programs
Learn-to-Run 5km 

  • Currently walk comfortably for 30mins
  • Does not have any injuries
Learn-to-Trail Run 

  • Can comfortably run 5-10km
  • Runs 5-10km on a regular basis
  • Has a good fitness base
  • Does not have any injuries
Learn-to-Swim (Level 1) – Pool

  • Can comfortably swim a minimum 100m continuously
Learn-to-Swim (Level 2) – Pool

  • Can comfortably swim a minimum 400m continuously
  • Float and tread water for 1 minute
  • Preferably completed Learn-to-Swim (Level 1) program or equivalent
Learn-to-Ocean-Swim (Level 1) – Beginner Ocean Skills

  • Can comfortably swim a minimum 300m continuously
  • Float and tread water for 1 minute
  • Preferably completed Learn-to-Swim (Levels 1 & 2) program or equivalent
Learn-to-Ocean-Swim (Level 2) – Intermediate Ocean Skills

  • Can comfortably swim a minimum 500m continuously
  • Float and tread water for 1 minute
  • Be comfortable in a deep water ocean setting
  • Preferably completed Learn-to-Swim (Levels 1 & 2) programs or equivalent; as well as Learn-to-Ocean-Swim (Level 1) program or equivalent
Learn-to-Cycle (Level 1) – Traffic-Free Roads

  • Can comfortably cycle for 30mins on traffic-free roads
  • Owns a bike that is in good working order (recently serviced).  All bike types are welcome – road, hybrid or mountain bike. We do not recommend recumbents or BMX bikes.
Learn-to-Cycle (Level 2) – Low-Traffic Roads

  • Can comfortably cycle for 5-10km on traffic-free roads
  • Preferably completed Learn-to-Cycle (Level 1) or equivalent
  • Owns a bike that is in good working order (recently serviced).  All bike types are welcome – road, hybrid or mountain bike. We do not recommend recumbents or BMX bikes.

 

Running Programs
10km

  • Can comfortably run for 20-30mins
  • Preferably completed Learn-to-Run 5km program or equivalent
  • Runs 4-5km on a regular basis
  • Has an moderate fitness base
  • Does not have any injuries
Half-Marathon

  • Can comfortably run 5-10km
  • Runs 5-10km on a regular basis
  • Has an good fitness base
  • Does not have any injuries
Marathon

  • Can comfortably run 10km
  • Runs 10km on a regular basis
  • Has an good fitness base
  • Does not have any injuries

 

Triathlon Programs*
Sprint Distance

  • Can comfortably swim 400m in open water
  • Can confidently cycle 10km on open roads
  • Preferably completed Learn-to-Swim (Levels 1 & 2) or equivalent
  • Preferably completed Learn-to-Ocean Swim (Levels 1 & 2) or equivalent
  • Preferably completed Learn-to-Cycle  (Levels 1 & 2) or equivalent
  • Current TA member to ensure you are covered by Insurance
Standard Distance

  • Can comfortably swim 600m in open water
  • Can confidently cycle 20-30km on open roads and in small groups
  • Completed sprint-distance triathlon in the last 2-3 years
  • Preferably completed Learn-to-Swim (Levels 1 & 2) or equivalent
  • Preferably completed Learn-to-Ocean Swim (Levels 1 & 2) or equivalent
  • Preferably completed Learn-to-Cycle  (Levels 1 & 2) or equivalent
  • Current TA member to ensure you are covered by Insurance
 Long Distance 70.3 

  • Can comfortably swim 1km in open water
  • Can confidently cycle 50-60km on open roads and in small groups
  • Completed standard-distance triathlon in the last 2-3 years
  • Preferably completed Learn-to-Swim (Levels 1 & 2) or equivalent
  • Preferably completed Learn-to-Ocean Swim (Levels 1 & 2) or equivalent
  • Preferably completed Learn-to-Cycle  (Levels 1 & 2) or equivalent
  • Current TA member to ensure you are covered by Insurance
* Beauty of Exercise provides various beginner-level swimming and cycling programs (Learn-to-Swim, Learn-to-Ocean-Swim and Learn-to-Cycle programs) which complement the Triathlon programs and have been specifically designed to support capabilities.
We look forward to you joining our training programs and will ensure we support you every step of the way. 

Should you have any questions about the above, please contact Debbie Solms on 0400 455 151.

3 Reasons to add YOGA to your Weekly Training Program

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Nicole Grace completed the Florence Marathon in 2014 – she learnt many lessons along the way. Below is her story…

As a marathon runner I know how important a well-balanced training program needs to be. I have been guilty of over-training, under-recovering and not listening to the warning signs my body was giving me, to the detriment of my health. During the peak of my marathon training I was more concerned about pounding the pavement, interval training and climbing more hills. Replenishing, restoring and nourishing my body (and mind!) was never a priority. Sure, I used to stretch before and after runs and completed the ocassional strength and yoga class – but it wasn’t enough for a well-balanced programme.

Fast forward a few years later, with hindsight on my side and the knowledge I now have as a Yoga Teacher, I have no doubt that if I had included a weekly yoga practice into my training and integrated the tools of yoga into my life, not only would I have been a better athlete, I would still be running today.

Injuries and mental burnout inhibit the athlete’s ability to consistently train and progress. Athletes ranging from novice to elite (across all sporting disciplines) are turning to yoga to offset these challenges.

Below are 3 key reasons that support the benefits of yoga:

  • Physical Benefits
    Endurance athletes spend the majority of their time in the forward moving plane of movement. Runners and cyclists propel their bodies forward through recruitment of the hip flexors, quadriceps, hamstrings, glutes, and core. Swimmers propel their bodies forward through the repetitive movement of rotating the shoulders, utilizing the chest muscles, upper/mid back muscles, and the core. The repetitive nature of these sports (overusing some muscles while underusing others) put the body at risk for muscular imbalances, which could eventually result in injury and poor performance. Yoga restores balance and symmetry to the body, making it the perfect complement to runners and athletes.
  • Mental Benefits
    Endurance sports take an incredible amount of focus, persistence, patience, and adaptability. An athlete can be in the best shape of his or her life, but if on race day their head is not it, neither will their body be. The practice of yoga improves mental focus by utilising both the breath and the body as an anchor for the mind. The practitioner becomes more aware of their own thoughts as they improve their ability to be fully present with their body and breath. Yoga teaches the individual to stay calm, focus, and breathe with whatever shows up on their mat, and athletes can certainly take these skills with them into their sport when the going gets tough.
  • Improved Breathing
    Lung capacity is of prime importance for runners and endurance athletes because it creates the ability to maintain an even breathing pattern through all phases of running. The better the lung capacity, the more oxygen is circulated through the system, which is most helpful for running long and strong. However, the breathing pattern used in running and other forms of aerobic exercise involves quick and shallow inhalations and exhalations. This uses only the top portion of the lungs, leaving the middle and lower portions untouched. Yogic breathing involves slow, deep inhalations and long exhalations, making use of the upper, middle, and lower portions of the lungs. Yogic breathing has been shown to increase lung capacity, and greater lung capacity increases endurance and improves overall athletic performance.

Nicole Grace
Nicole is a Yoga Teacher at Beauty of Exercise. She is passionate about working with runners and endurance athletes to create a balanced approach to their training.

Resources: Yoga for the Endurance Athlete (Sarah Oliver) | Yoga for Runners (Christine Felstaed)

➺ Click here for details of our 10-week Yoga-FIT program

Ready for a Marathon?

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I often get asked “Do you think I can run a marathon?” My answer – “if you can run a half-marathon, you can run a marathon!”  Trust me, this is not a case of me saying…”Rah, rah you can do it if you set your mind to it!” (Which of course is very true.) Marathons are hard! They are humbling. They are physically exhausting. They will break you physically and mentally.

But with the right training and preparation, a marathon is THE most special experience ever. Words cannot express that feeling of crossing the line and achieving something incredibly special. It is something that everyone should experience in their life.

So what does it take to be ready for a marathon? Here are my top-5 tips for considering a marathon:

  • Run consistently for at least a year. Your body is better prepared – it is stronger, more efficient and will be able to adapt to the demands of the sport. On the flipside, if you are starting from a fairly sedentary level, you will be vulnerable to injury that could prevent you from running for months (or years).
  • Commitment. Training for a marathon takes approximately 20 weeks. During which you are running 4-days per week. The days you are not running, you need to focus on strength training.
  • Buy-in from your family. Goes without saying – you will need the support from your family. They will need to be there to cover things for you when you are out training, or let you rest up after a long run. It’s a big ask – but it’s not often you run a marathon.
  • Awareness of the risks. The marathon is a big distance and not to be taken lightly. Injuries are very common. It is important to follow a periodised training program that includes body maintenance (rest days/weeks), strength training and biomechanical check-ups.
  • How bad do you want this? If this is something that you’ve always wanted to do; get excited talking about it; get butterflies in your tummy thinking about it; dream about doing it… then it is definitely a ‘HELL YES’ moment!

You will be a fundamentally changed person. You will discover the marathon is one of the mostlife affirming experiences you’ve ever had.

 

“The marathon was everything I hoped it would be and more! If any of you are thinking about doing a marathon, I would say do it! You will certainly find out what you are made of. The lessons it taught me about determination and perseverance will never be forgotten. If you believe in yourself you can do anything!”

Peita Hillman, New York Marathoner 2016

“What a fabulous run I had yesterday competing in the New York Marathon. I’m so proud to have ticked off one of the world’s major marathons (only 5 left to go). The crowds the entire way were amazing. They really made you feel as though you were a celebrity and their energy was honestly the best! Everyone needs to DO a marathon in their lifetime! Everyone! I finished the race by running past another Aussie in Central Park. I said “C’mon Aussie, we have 2.5kms to go you can’t walk now. Just go left, right, left, right”. We did it! I’m such a proud marathoner! The best bucket list tick ever!”

Sarah Jefferson, New York Marathoner 2016

“Self-belief and hard work got me to the start line. I committed to my tested plan and drew in the energy of the awesome NY crowd.  I was high-5’ing and blowing them kisses. The thrill of the experience is hard to describe as the body and mind were constantly battling each other. Yesterday I ran out of my comfort zone and had the time of my life! I am a marathoner… a very happy one!”

Sue Addison, New York Marathoner 2016 

 

RUN BETTER Workshop

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We’re thrilled that Dave Robertson (Robbo) is able to make himself available to deliver his highly recognised Run Better workshop. Designed & delivered by Robbo himself, a qualified physiotherapist, you will come away with loads of professional advice on running anatomy, skills, drills & prevention/management of running injuries. Suitable for anyone who wants to become a better runner – first-timers to ironman-triathletes.

If you are struggling with your running and are looking for expert advice on how to improve your technique and performance, then this workshop is for you.

Date: Friday 13 March

Time: 6-7.30am

Cost: First-time program $110 | Refresher program $70.

Limited to 10 x participants.

More info: https://beautyofexercise.com.au/portfolio-item/run-workshop/