Hi !

Did you join us on Tuesday for this important conversation: "Women in Trail Running Events"? A huge thanks to Jess, "Brownie", Kellie (and baby Hux) and Nicole for taking the time to share with us!

If you missed it, you can watch it on our Facebook page! Just hit the image below (and you'll discover what we mean by "number threes"!)

All four women are run coaches - so if you want to connect with them and their communities:

Meagan Brown - Queensland Trail Queens and megatron_brown ("slide into her DMs", she says, to connect with her for "Shake Out Running" coaching)

Nicole Bunyon - founder of Running Mums Australia which also has smaller state-based groups and they're on insta

Kellie Angel (nee Emmerson) - Endurance Edge

Jess Collins - Endurance Edge and Hobart Trail Runners

Working WITH your period as a trail runner

Amen to that Jess! 👆 And the research shows how you can use those benefits with your running. Here are some brief notes we've adapted from Meagan Brown:

Within the menstrual cycle there are different phases – follicular / ovulatory / luteal (it’s important to emphasize this is relating to a cycle NOT impacted by an oral contraceptive, progesterone only pill, or other birth control because this impacts a cycle differently).

Follicular – day one is when bleeding first occurs. No egg has been fertilized so the estrogen and progesterone hormones go down and are typically at their lowest, so it’s a low hormonal phase. This phase lasts roughly 13-14 days. Your body is at its most robust, strong immune system, you have a higher plasma volume, your body can withstand stress. So with training, a higher load is recommended. High intensity workouts, short rest periods, high load. The body is primed to manage this and recover/adapt from this.

Ovulatory – typically lasts one day. Hormonal changes start occurring – estrogen goes up, luteinizing hormone surges and this causes an egg to be released and sent to the fallopian tubes.

Luteal – Estrogen and progesterone are at their highest here, this is a high hormone phase. An egg has been released and the body is either preparing for pregnancy, OR it will shed the lining because no pregnancy has occurred. The body needs more calories, your progesterone shuttles carbs towards supporting the thickening of your lining so you may feel hungrier/need more carbs, recovery can be more difficult making training absorption low. With your training you may make this time a de-load week. Easier recovery running, focus on drills, mobility or low impact exercises.

But it's worth noting that as a run coach, Brownie says she's programmed a handful of women’s training around their cycle and not one has married up to what the theory says – they have been the total opposite!! So remember, everyone is unique with their own symptoms and feelings - and you can track your own cycle with an app or simply your calendar!

Record if your bleeding is light, heavy, describe any pain, cramping or other symptoms like bloating, changes in mood or hunger, even sleep. Note any irregularities if it differs from period to period. Then over the course of a few cycles (2-3), you should start to see some trends forming and you can plan your training around it.

If you want to learn more, Brownie recommends listening to this vodcast/podcast from WHOOP.

Want to master your menstrual cycle even more?

Isobel Ross (Australian trail champ and much more!) from Peak Endurance Coaching is holding a webinar on the topic later this month! It'll cover how to train with your menstrual cycle, to optimise your training and competitions!

Period during a race? What to do?

(hint: it's definitely NOT choosing not to enter/or pulling out!)

Ladies of the Trails Brisbane (an inclusive introductory and social level trail running group on Facebook) had a recent chat about this and lots of women shared their experience around period underwear such as Luna, Bonds or Modibodi. They can be bulky and chafing can be an issue, but Modibodi seemed to come out on top for this, or using a chafing cream in addition to the underwear (and ModiBodi also have these ones specifically designed as activewear).

There are also different options depending on how heavy your period is. A regular go-to seemed to be wearing a tampon with period specific undies, removing the tampon and using a dog-poo bag if there are no facilities around and continuing on with just the period underwear, but again this was dependent on individual preference.

Menstrual cups are another option instead of a tampon - these are reusable and environmentally friendly!

You won't need dog-poo bags at kMR!

We're super happy to announce that you won't need that dog-poo bag at kMR (and nor should you at any event!). We will be providing tampons at our aid stations, and tampons and pads at the runHub - thanks to the incredible Tsuno.

This is a brand that is so in line with us at kMR:

- it's a social enterprise that donates 50% of its profits to charity

- they use natural, renewable materials (organic cotton and bamboo)

- they support artists (sharing half the space on their boxes with artists)

And you can jump online now and get your own Tsuno products with this generous discount!

Balancing family, jobs, friends - AND training

Finally, here are some great tips from Brownie:

Look at your training block, which will typically be around 12 weeks, and divide it into separate parts:

8-12 weeks out from race day: Prioritize family, friends, and tell yourself that it’s okay to miss a few runs here and there

5 to 8 weeks out: focus on getting into a routine, start to prioritise running a little bit more, but still focus on having a good balance

3-5 weeks out: tip the balance now in favour of running. It is only for a few weeks and then once you hit taper shift back to prioritizing family/friends and all the other non-running things in your life

Connect with similar women in the community: Running Mums Australia is a great place to start! They help keep you accountable, validate what you’re going through, and share experiences with!

A B C Runs: Having A B C runs during the week eg. Long run is an A run so try not to miss it. An easy 40min might be your C run, so if you need to drop a run that’s the one you’re going to drop.

Be kind to yourself - Know that a training block is never perfect. Give yourself some grace and be kind to yourself. Running is meant to add joy and not stress to your life!

Let go of the mum guilt! You need to fill your own cup, it will help you exist in a happier healthier place and support you in loving and supporting your family. So going for a run isn’t just for you, it will also mean your kids and partner will be happier because you’re going to be happier.

And on that note, we'll leave you! Perhaps it's time to fill that cup and go for a run! Or maybe order those Tsuno tampons first!

Or if you haven't registered for #kMR2023 - maybe now is the time! You don't have to run the Ultra 67km - maybe the Foothills 9km or the Vertical Kilometre are your events this year! Or perhaps you want to get your running tribe/support group together and run the Ultra as a relay team - and share the saga!

What incredible #trailwomen we have in the community! Let's keep these conversations going on our socials or if you want to reach out at any time, email us at hello@kunanyimountain.run!

Cat, Lincoln and the kMR team

Our 2023 Events

We acknowledge the palawa people of lutruwita as the traditional owners of the land on which we live, work and run. We respect their culture and ongoing custodianship of the land. We pay our respect to all Tasmanian Aboriginal people, and Elders past, present, and emerging.

Partners

In support of

Supported by

Run Partners



Media Partners

Accommodation Partner

Brought to you by

Copyright © 2023 kunanyi Mountain Run, All rights reserved.

You are receiving this email because you opted in via our website, ran in one of our events or volunteered. Thanks! Want to change how you receive these emails? You can unsubscribe via the link below.