WOMEN IN RUNNING
Participate. Progress. Lead. Belong.
Women are an important and growing part of Australia's trail, ultra and mountain running community. AUTRA wants women of all ages, backgrounds and abilities to have opportunities to discover our sport, participate confidently, pursue performance and contribute as athletes, coaches, volunteers and leaders.
Women can also encounter barriers and experiences that deserve greater recognition.
This resource hub brings together information for runners, coaches, clubs, race directors and our wider community to help create a sport in which women can participate and thrive.
GETTING STARTED
There is no minimum level of runner required to belong on the trails.
You don't need to be an ultrarunner to become part of Australia's trail running community.
Start where you are.
That might mean:
- joining a social trail run;
- walking and running your first trail;
- entering a short-distance event;
- learning basic navigation;
- building confidence on technical terrain;
- finding a coach or running group;
- gradually progressing towards longer distances.
Trail running isn't defined by pace.
Walking hills, stopping to navigate, taking photographs and enjoying the environment are all part of the experience.
[FIND EVENTS →]
[FIND AN AUTRA ENDORSED COACH →]
WOMEN'S HEALTH & PERFORMANCE
Female athletes are not simply smaller male athletes.
Women's physiology and life stages can influence training, performance, recovery and participation.
Important areas for runners and coaches to understand include:
Fuelling and RED-S
Endurance athletes require enough energy to support both training and normal physiological function.
Chronically inadequate energy availability can affect health and performance and may contribute to Relative Energy Deficiency in Sport (RED-S).
Iron
Distance runners — particularly menstruating athletes — can be at increased risk of iron deficiency. Persistent fatigue or unexplained performance changes should be discussed with an appropriately qualified health professional.
Menstrual health
The menstrual cycle is a normal biological process. Changes or loss of menstruation should not automatically be regarded as a normal consequence of endurance training.
Pregnancy and returning to running
Training during pregnancy and returning after childbirth are highly individual. Appropriate medical and allied-health advice should be sought where required.
Pelvic health
Pelvic-floor symptoms are common but should not simply be accepted as an unavoidable part of running, pregnancy or ageing.
Perimenopause and menopause
Hormonal changes during perimenopause and menopause can influence sleep, recovery, body composition, bone health, temperature regulation and training experiences.
Bone health
Bone health is particularly important for endurance athletes. Adequate nutrition, appropriate strength training and management of training load all form part of long-term athlete health.
Health information on this website is general information only and is not a substitute for individual medical advice. Runners experiencing symptoms or health concerns should seek advice from an appropriately qualified health professional.
SAFETY & BELONGING
Every woman has the right to feel that she belongs in our sport.
A welcoming running community is one in which people can participate without harassment, intimidation, discrimination or inappropriate behaviour.
This applies:
- on trails;
- at races;
- within running groups;
- during training;
- online;
- while travelling to events; and
- in coaching, volunteering and representative environments.
AUTRA encourages everyone in our community to contribute to a culture of respect.
[VISIT SAFETY IN RUNNING →]
[VIEW AUTRA POLICIES →]
WOMEN IN LEADERSHIP
Representation matters beyond the start line.
Strong participation also means women having opportunities to contribute to the direction of our sport.
AUTRA wants to encourage women to become:
- coaches;
- race directors;
- officials;
- volunteers;
- mentors;
- State Representatives;
- committee and working-group members; and
- leaders within their local running communities.
Experience doesn't always begin with a title.
If you have knowledge, enthusiasm or an idea that could make our sport better, we'd like to hear from you.
[VOLUNTEER WITH AUTRA →]
[CONTACT AUTRA →]
TRUSTED RESOURCES & SUPPORT
Trusted information. Expert advice. Support when you need it.
There is a lot of information available to runners — and not all of it is reliable.
AUTRA has brought together a selection of trusted organisations and resources covering women's health, athlete health and performance, safe participation, inclusive events, personal safety and support.
These resources complement AUTRA's own information and can help runners, coaches, Race Directors and volunteers find more specialised guidance.
WOMEN'S HEALTH & PERFORMANCE
Australian Institute of Sport – Female Performance & Health Initiative
The AIS Female Performance & Health Initiative provides evidence-informed education to improve the health and performance of female athletes.
Resources cover areas particularly relevant to runners and endurance athletes, including:
- menstrual health;
- hormonal contraception;
- pregnancy and postpartum;
- pelvic health;
- breast health;
- Relative Energy Deficiency in Sport (RED-S);
- bone health;
- iron;
- female athlete health; and
- training and performance across different life stages.
This is one of the key resources AUTRA recommends for female athletes, coaches and support personnel wanting to better understand women's health and performance.
[EXPLORE AIS FEMALE PERFORMANCE & HEALTH →]
Jean Hailes for Women's Health
Jean Hailes for Women's Health is a national Australian women's health organisation providing clinically reviewed health information.
Its resources cover a broad range of topics relevant to women who run, including:
- periods and menstrual health;
- perimenopause and menopause;
- pelvic and bladder health;
- pregnancy;
- bone health;
- nutrition;
- mental wellbeing; and
- healthy ageing.
Jean Hailes also provides fact sheets, symptom checklists and resources that runners can use when preparing to speak with their health professional.
[EXPLORE JEAN HAILES WOMEN'S HEALTH RESOURCES →]
[PERIMENOPAUSE & MENOPAUSE RESOURCES →]
Australasian Menopause Society
The Australasian Menopause Society (AMS) provides evidence-based information about perimenopause, menopause and healthy ageing.
Its Consumer Resource Hub includes information, tools and videos designed to help women better understand menopause and treatment options.
AMS also maintains a directory of health professionals with an interest in menopause and midlife women's health.
[EXPLORE THE AMS CONSUMER RESOURCE HUB →]
FUELLING, RED-S & ATHLETE HEALTH
Relative Energy Deficiency in Sport – RED-S
Distance and endurance athletes can be particularly susceptible to low energy availability and Relative Energy Deficiency in Sport (RED-S).
RED-S can affect both women and men and may influence:
- bone health;
- menstrual and reproductive function;
- metabolism;
- immune function;
- cardiovascular health;
- recovery;
- injury risk; and
- sporting performance.
Runners experiencing persistent fatigue, recurrent injuries, changes in menstrual function, unexplained reductions in performance or concerns about fuelling should seek advice from an appropriately qualified health professional.
[EXPLORE AIS ATHLETE HEALTH RESOURCES →]
MAKING RUNNING MORE INCLUSIVE
Trail Sisters
Trail Sisters is an international women's trail-running community providing education, stories, resources and opportunities designed to increase women's participation and belonging within trail running.
Its resources provide additional perspectives on:
- getting into trail running;
- training and racing;
- women's experiences in trail running;
- safety;
- community and belonging;
- participation; and
- representation within the sport.
[EXPLORE TRAIL SISTERS →]
PERSONAL SAFETY, HARASSMENT & SUPPORT
Everyone has the right to participate safely
Harassment, intimidation, sexual harassment and violence have no place in running or sport.
Personal safety strategies can help runners make informed choices, but responsibility for inappropriate behaviour always rests with the person responsible for that behaviour — not the person experiencing it.
If you experience behaviour that makes you feel unsafe during a run, event, training session or within the running community, support is available.
1800RESPECT
1800RESPECT is Australia's national domestic, family and sexual violence counselling, information and support service.
It provides support to people who have experienced or are at risk of experiencing sexual harassment, sexual violence, domestic violence or abuse, as well as people supporting someone affected.
Support is available 24 hours a day, 7 days a week.
Call: 1800 737 732
Text: 0458 737 732
Online chat and video-call support are also available.
EMERGENCY SUPPORT
In an emergency
If you or another person is seriously injured, in immediate danger or requires urgent police, fire or ambulance assistance:
CALL TRIPLE ZERO (000)
When running in remote areas, mobile reception may be limited or unavailable. Runners should consider the environment they are entering and whether an appropriate Personal Locator Beacon (PLB) or satellite communication device should be carried.
Always prepare for the possibility that a run may take longer than planned.
[READ AUTRA'S TRAIL & REMOTE RUNNING SAFETY INFORMATION →]
FOR COACHES & RACE DIRECTORS
Coaches and Race Directors have an important role in creating safe, healthy and inclusive environments.
AUTRA encourages coaches and event organisers to continue developing their understanding of:
- female athlete health;
- RED-S and adequate fuelling;
- menstrual health;
- pregnancy and return to running;
- perimenopause and menopause;
- inclusive event design;
- harassment and safe participation;
- appropriate referral to qualified professionals; and
- creating environments in which athletes feel comfortable raising concerns.
FINDING PROFESSIONAL HELP
Online resources can provide valuable information, but they cannot replace individual assessment or advice.
Depending on your needs, appropriate professional support may include a:
- GP or sports physician;
- Accredited Sports Dietitian;
- physiotherapist or pelvic-health physiotherapist;
- exercise physiologist;
- psychologist or mental-health professional; or
- other appropriately qualified health professional.
If you're unsure where to start, speaking with your GP is a good first step.
About these resources
AUTRA provides these links to help members of the running community find reputable sources of further information.
External organisations are responsible for their own content, and inclusion on this page does not constitute endorsement of every opinion, service or recommendation they provide.
Health information provided through AUTRA is general information only and is not a substitute for individual medical advice, diagnosis or treatment.
We will continue to review and develop this resource library as new evidence and resources become available.
Know of a resource we should consider?
We'd love to hear from runners, coaches, health professionals and Race Directors who can help us continue improving this resource.
