COACH’S CORNER WITH ISOBEL ROSS – STAYING MOTIVATED TO TRAIN ALL THROUGH WINTER

Kate Dzienis • April 30, 2022

COACH’S CORNER IS A FEATURE FOR OUR AURA MEMBERS, WHERE QUALIFIED TRAINED PROFESSIONALS PROVIDE YOU WITH ADVICE AND TIPS ON IMPROVING AND ENHANCING YOUR ULTRA RUNNING PERFORMANCE.

STAYING MOTIVATED TO TRAIN ALL THROUGH WINTER

Training through winter can be difficult; dark mornings/evenings, cold, rain and waning motivation. What’s a runner to do, especially when they have a race coming up in spring or summer? Although that may seem like a long time away, as we all know time flies and it will be here before you know it. And then, you will be rueing those days you stayed in your warm bed and didn’t hit the road and get the mileage and sessions in.

Here are some tips to help you overcome the hurdles brought on by the winter months:

Have a training plan. Although you may have a plan that you have borrowed from a friend or cobbled together from the internet and books, I would highly recommend you get a certified coach who creates research and science-based programs. When you are paying someone for their expertise you are more likely to follow through and complete the work. There is also the added accountability that goes with having a coach. A properly trained coach will ensure that every run has a purpose. The purpose may be an easy run to let the legs and body recover, or a quality session that is targeted at a certain physiological outcome or a long run that involves a progressed length/elevation. You will know ahead of time what you are doing and why you are doing it, which will make sticking to your plan that much easier.
Go through your goals. Why are you doing this? How important is it to you? Establish your ‘why’. Remind yourself before every run why this race is important to you and why you need to stick to your training plan. Revisit the purpose of the run from your training plan and understand how this particular run is helping you on the path to success at your race (whatever success means to you). Do not just rely on will power to get you out the door as there is always so many things vying for your attention, energy and time. ‘Why power’ is much stronger and longer-lasting than ‘will power’.
Schedule the time in your calendar for your run just like you would schedule a meeting for work. Make time for it to make it happen. It is not selfish to make your needs a priority. Just as the airline tells you to put the mask on yourself before others as then you are better equipped to help them, so to with life. Self-sacrifice is not the path to a wonderful and fulfilling life. You have this one precious life, and it is here to be lived fully; if running is part of that for you, make time for it. You will then be less resentful of others when they require your time, you will have more energy for others and thus be a better person overall. I’m not saying dedicate your life 100% to running, and to hell with everyone else. But it’s not too much to ask to have 60-90 minutes to yourself on a weekday. If you look after yourself, you will have more energy and attention focus to share with those around you.
Have all your clothes for running ready. If you run in the morning have your clothes laid out either on the floor next to your bed where you basically roll into them, or if you need to be sure not wake someone else, have them in the bathroom ready to go. If you run after work, same deal. Have your clothes laid out right where you walk in the door so there is no way you can miss them. Or have them in a bag in your car to stop for a run on the way home.
Have layers. Layering is warmer than one thick top. Layers help as you warm up and cool down. Getting hot and sweaty in one layer will just lead to coldness further into the run.
If it’s raining, have a proper waterproof rain jacket and a cap to keep the rain out of your face. Small things, but all add up to comfort that don’t add to your ‘mental chafe’ as I like to call it; those things that are only small, but are annoying and chafe away at your mental strength until suddenly you are depleted.
Whether you run before or after work have a reliable headtorch. The days are short, be ready for it! Make sure it is charged and ready to go! No surprises that will delay you getting out the door!
Organise to run with a friend to keep you committed. If you can’t run with a friend, have an accountability buddy. You both text each other when you are starting your runs, and again when you have finished. Don’t forget to congratulate each other on getting it done!
Know that when the weather is horrible and uninviting that race day indeed may dawn the same. It is important to train yourself mentally and physically to deal with crappy weather. What chafes in the rain? Is your rain jacket properly waterproof? Is a peak or a cap better to keep rain off you? Does your headtorch light the way well in the rain? Does your long sleeve top keep the cold out? What are your socks or runners like when they get wet? Does my headtorch band lose it’s elasticity in the wet? How do you deal mentally when the you’re wet and cold? So many potential lessons to be learnt here! The greatest gifts come wrapped in sandpaper!
Training in the dark of winter is an excellent way to train for long races where you might need to go through the night. It also means therefore that you don’t have to stay out all night to get that night training in! Some things to think about here are; how long does your headtorch last? Does it light the way properly so you can run well? Does the headtorch give you a headache? Is your depth perception different in the dark? How do your eyes adjust to the changes in light? So there you have it, follow these tips and training all through winter should be a breeze! Well at least, more doable! Have fun!

I would love to hear how you get on with some of these ideas. Email me isobel@peakendurancecoaching.com.au to let me know!

Isobel Ross is a Level 2 Recreational Running Coach at Peak Endurance Coaching and accredited with Athletics Australia. She is also a UESCA certified ultra running coach, a Running Revolution certified coach and a qualified personal trainer. Isobel works with athletes of all levels at all distances and she is also the host of podcast Peak Endurance. Isobel is a 3-time Australian long distance mountain running representative at the World Championships with a best finishing place of 10th female. Twice Australian trail champion, she has won Six Foot Track marathon, run a sub-3-hour marathon, and won a 24-hour track race overall with a distance of 198.7kms.

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AUTRA News Report 11-09-2025

By Kate Dzienis • September 11, 2025

Run The River Half, Qld Murphys Creek Challenge, Qld Lighthorse Ultra, WA Kunanyi Trail Series, Rialannah, Tas Upcoming Events WEEKLY NEWS REPORT FOR 12-09-2025 As always, we're continuously on the hunt for your stories and reports, so get those race reports and photographs in to ultramag@autra.asn.au with the following information: Word document, single spaced Include the name of the event, the date and the location anywhere in the report (just a bullet point at the top is great) Please attach photographs to the email – do not put images in the body of your Word doc. You’ll just get me emailing you back asking for the photos sent in the correct way! As many photos as possible. With our new website, it’s now easier than ever to include a nice gallery in each race report No PDFs please And remember, it doesn’t have to be about an AUTRA-listed event specifically! You just have to be an AUTRA member for the 2025 year. Also too, if you’ve run in a non-AUTRA listed event anywhere on home soil or internationally, we’d love to include your race results and experience in our Member Updates, so please do reach out to us via email to kate.dzienis@autra.asn.au If any corrections need to be made in any of the results listed below, please alert me via email.

Team Manager 2025 IAU Asian and Oceania 100K Championships

By Gary Mullins • September 8, 2025

Location : Bangkok, Thailand Dates : November 21 - 24 2025 Role Type : Volunteer Position Time Commitment : Pre event planning + Travel Application Deadline : 17th September 2025 Thank you for your interest in supporting the Australian team for the 2025 IAU Asian 100k Championships. This role goes far beyond logistics. It’s about leadership, inclusion, and creating a positive, empowering environment for athletes competing on the world stage. AUTRA is committed to opening doors for those outside traditional pathways. We strongly encourage applications from coaches, former athletes, club leaders, volunteers, and passionate community members. You don’t need to have served on a board or managed a team before as we’re looking for people who genuinely care, are highly organised, and can proudly represent our athletes and country. Role Overview As Team Manager, you’ll work closely with AUTRA President Gary Mullins and Vice President Geoff Russell to prepare and support the national team before and during the championship. Pre-Departure Australia Act as the main contact for selected athletes and crew Assist with final entry forms and travel planning Prepare a Championships Agenda in alliance with the Team Managers Agreement Document Coordinate flights, uniforms, and team communications Help identify and organise crew support Attend online team planning meetings On the Ground in Thailand Be present and ready as athletes arrive Ensure all athlete needs are met so they can focus fully on their race Attend all technical meetings and represent the team professionally Coordinate team attendance at the opening and closing ceremonies Ensure the team and crew are prepared, organised, and calm Address any issues that arise with efficiency and discretion Provide hands on leadership and moral support throughout the race Support Provided Accommodation in Bangkok for 3 - 4 nights will be provided by AUTRA An official team uniform will be supplied A volunteer allowance of $1500 will be provided to acknowledge your time and service during the championship period. What You’ll Need Excellent communication and interpersonal skills Strong organisational ability under pressure A calm, inclusive, and athlete first mindset Commitment to AUTRA’s Code of Conduct Member of AUTRA Applying To apply for the role of Team Manager please CLICK HERE and fill out the Application Form. Applications Close at 5pm 17th September 2025. Selection Process Following the application deadline, the AUTRA Committee will review all submissions and select the most suitable candidate. All applicants will be contacted by Gary Mullins within 7 days of applications closing. Gary Mullins AUTRA President