GoRun Australia

🆁🆄🅽 🅶🆁🅾🆄🅿🆂: We are loving the growing number and variety of running groups around Australia at the moment. There is truly something for everyone. Whether you are looking for performance, accountability or the social side, you can find it. The running scene is rich and diverse which is awesome to see.

So what are some of the top reasons to join a run group?

1. Motivation and accountability.
2. Social support.
3. Access to experienced runners and coaches.
4. Variety in training.
5. Fun and camaraderie.

𝙄𝙨 𝙞𝙩 𝙈𝙖𝙧𝙖𝙩𝙝𝙤𝙣 𝙏𝙞𝙢𝙚?

With and in quick succession this week, it’s time for us to look ahead to the Marathons here in the land down under. Here’s our top picks for road marathons in Australia this winter. If you are looking for help with a personalised training plan and coaching for any of these marathons, drop us a message. We’d love to help to hit your marathon goals!

Brisbane Marathon Festival
Sunday, 4 June 2023

Gold Coast Marathon
Sunday, 2 July 2023

Sunshine Coast Marathon
Sunday, 13 August 2023

Adelaide Marathon Festival
Sunday, 27 August 2023

Sydney Running Festival
Sunday, 17 September 2023

Melbourne Marathon Festival
Sunday, 15 October 2023

𝙃𝙖𝙡𝙛 𝙈𝙖𝙧𝙖𝙩𝙝𝙤𝙣 𝙏𝙞𝙥𝙨: 𝙒𝙝𝙖𝙩 𝙨𝙝𝙤𝙪𝙡𝙙 𝙄 𝙚𝙖𝙩 𝙗𝙚𝙛𝙤𝙧𝙚 𝙖𝙣𝙙 𝙖𝙛𝙩𝙚𝙧 𝙧𝙪𝙣𝙣𝙞𝙣𝙜?

If you are unsure about what to eat before and after your runs, don’t worry, you are not alone. First of all, recognising that eating before and after running is important, you are on your way to improving your performance and recovery.

For pre-run meals, opt for easily digestible, carbohydrates. Popular options include oatmeal, a banana or toast with peanut butter (Coach’s favourite!)

After running, help your muscles recover with a meal or snack that includes both carbohydrates and protein, preferably within the first hour after your run. Popular options include a smoothie with fruit and Greek yoghurt, or a rice bowl with roasted veggies and chicken.

Remember that hydration is just as important, so make sure you have enough water on hand after your run as well. Go Run!

👉Building Grit and Resilience.👈

If you want to see a picture of what grit and resilience looks like, look no further than young Aussie Para-Olympian Lauren Parker. Lauren is a triathlete and recently won a Silver medal over in Tokyo, after grabbing a Bronze medal in the Commonwealth Games in 2018. 👊

Prior to that, Lauren was an aspiring professional Ironman triathlete but a bike accident that broke her back changed her direction in the sport. The 're-build' that she has had to do from being paralysed with a broken back in hospital, to competing at a world class level requires a type of grit and resilience that I think many of us can learn from. Grit and resilience are two attributes that we build as we experience new things, take on new challenges and push ourselves outside of our comfort zones. It's where the gold is...

As an aside, there have been plenty of articles about Lauren in local and Australian press but it is really great to see mainstream global media channels covering this story. Well done BBC. Enjoy!

https://www.bbc.com/sport/disability-sport/58636696

Parker wins half Ironman title despite burns Third-degree burns didn't prevent Para-triathlete Lauren Parker from winning her category at the Ironman 70.3 World Championships.

👉Hitting the Trails...👈

Now that we can venture further afield, the lure of the trails as somewhere different and ‘greener’ to run will get stronger.
It is absolutely no coincidence that over the past few years trail running has boomed as a sport as people ‘try something new’ or look for a more relaxed vibe for their running. I for one, am huge advocate for trail running, for a whole heap of reasons. When you think about it, we spend so much of our lives avoiding what is truly difficult, competitive or testing, but when it comes to trail running we seem to lap it up! The courses are harder, there’s more equipment needed, there’s more risk of snake bites, falling off a cliff or twisting an ankle. To me, this means it’s more than just the running which attracts us. It’s the environment created through remoteness, the getting in touch with nature, the community support, the real access to amazing role models, the lack of airs and graces and more. At trail running events we can connect with smiling, chatty, enthusiastic volunteers armed with cake, lollies, coke and salty snacks at every aid station, whilst supporting environmentally friendly initiatives like no plastic cups on the course, zero tolerance for littering, supporting local environmental charities through registration fees etc.

Trail running environments are competitive but value community, health and inclusivity above everything else. When I think about it, I have heard more open discussions about health and mental health in these environments than anywhere else. These conversations simply wouldn’t happen if it weren’t for the environment that allows people need to feel safe, valued and listened to.

Particularly at the moment, with all the stresses and strains of the past 18 months, I would love to see us runners hitting the trails as part of our regular running. However, as we dust off our trail shoes, keep in mind that these places or events are not just a walk in the park. It takes a little while to get used to the trails, re-gain confidence and find that skill.

A great option to help with that is Trail Bus, which several GoRunners have already used. Again, this is a supportive, inclusive, safe environment and a great introduction or re-introduction to the trails. You can check them out here: https://trailbus.com.au/

Check them out. Enjoy! 👊

👉If you are buying any new running gadgets...👈

Always pays to read a few reviews, ask a few friends and do a bit of research before spending your hard earned cash on the latest watch. I'll be honest, I mostly rely on reviews from mates who are actually using the product I want, but if you want to get in depth information on any new watches, power meters, bike computers or more, then I think the best product reviews are here:

https://www.dcrainmaker.com/

Amazing eye for detail, tests the products thoroughly and writes extremely detailed and honest posts about the products he tests. Well worth checking out if you are in the market for a new running gadget! 😉

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👉Take a Free Hit at a Local Race👈

In some forms of cricket, the rule makers have introduced the idea of a 'free hit.’ This is basically one ball where you can’t get out, you can’t lose. What usually happens is that the person batting throws caution to the wind and swings as hard as possible, knowing that there is a capped down-side to the situation. The worst that can happen is that they don’t score.

As we come out of our hibernation from races, I would encourage you to think about this idea of including a 'free hit’ in your training schedule. The temptation will be for us all to rush to sign up for the big race and get back to training with one big goal in mind. I’ve got no problem with that necessarily, but having not experienced any races for 12 possibly 18 months, we will be rusty, probably more stressed than usual about racing and could benefit from some race practice.

Smaller, local events can help us with our free hit idea. Less people, less expectation, less pressure and less cost financially. These are the types of events that are a great opportunity to throw caution to the wind and just give it a go. The worst thing that can happen is you blow up, DNF and realise that you need to train more! No money wasted, plenty of experience gained, you’ve got rid of the rustiness and if its a Sri Chinmoy event, you’ve had some pancakes! Good deal in my book! 👊

👉Beau Miles - A Mile an Hour 👈

If you are looking for some running content to make you feel good, you could do worse than checking out Beau Miles on YouTube. Always looking to do something interesting, different and useful.
Makes you think...

Enjoy!👊

https://www.youtube.com/watch?v=EvT5XS7j-Dc

A Mile an Hour: Running a different kind of marathon A different kind of marathon; running one lap an hour, for 24hrs, around my perfectly mile long block. The rest of the time I do as much as possible; making ...

👉 Pushing Reset on your Running👈

You might have seen that we recently launched 'ReRun', (https://www.gorun.com.au/shop/rerun ) a program to get people back moving and running post 18 months of lockdowns. Getting refocused, reenergised and restarted with our running is easier said than done, so here’s my top 3 coaching tips on getting restarted with your running, no matter where you are currently at, what your abilities are or what your goals might be:

1. First things first….don’t panic! Whilst it may seem that the clock is speeding up and there isn’t much time to train, there is no need to panic. Remember that race day is not tomorrow, nor is it this weekend. There is plenty of time to train and for your body to get used to the act of running or walking more than normal. Don’t rush into long runs or over extend yourself as you will increase your risk of injury.

2. Start Where You Are At. Now, this requires a degree of honesty on your behalf and if what you can manage right now is a 5 minute jog around the block, that is absolutely fine. Embrace it and build from there. This is not the time to be overly optimistic!

3. Aim for Consistency. Life happens. I can guarantee that you will miss the occasional training session, but please don’t worry. It is consistency over time that will serve you best. Consistency doesn’t necessarily mean training every day, it means moving regularly and recovering properly as you build up your distance or difficulty. This isn’t the most glamorous or exciting thing to say, but it is 100% what gets results. Place more value on being consistent, than paces, times, distances or being amazing in any particular session.

As a coach, I can honestly say these 3 things really are the key to getting a great restart to any form of training or practice. I see so many people rush into training and they do too much too soon and within a few weeks end up injured. Don’t panic, start where you are at, then aim for consistency and you’ll be fine.

ReRun Personalised Training Program — GoRun No more lockdown!! Time to re-set, re-focus and re-energise our running for the summer!  We are looking to recruit 10 new runners to our ReRun Program at GoRun Australia where we will give you the chance to set the record straight after 18 months of postponed races, cancelled plans and rest

👉 What is winning to you? 👈

Definitely worth remembering as we head into a new year and the traditional time for goal setting. This is a great (and somewhat amusing!) description of what winning can be for each of us.
What is winning to you? 💪

https://www.youtube.com/watch?v=wIrdZ9PWahc

What is Winning? Frank Dick BioFrom 1979 to 1994 he was the British Athletics Federation's Director of Coaching, where he was widely acknowledged as and remains one of the ou...