With worries about the family and in-laws, fitting in all the silly season shenanigans, and thoughts about what you didn’t achieve in the last year that you wanted to – you don’t need yet another article to make you feel bad.

This one is different, and I invite you over the holiday period to jump off the hamster wheel and ‘do’ with intentionality, ‘be’ more, relax, enjoy and consider your purpose and values when making plans, and maybe – just maybe – finish the year feeling good, and go into the holidays feeling excited about the possibilities. Not just for the holiday season, but for the year ahead.

Firstly though, I need to take a step back and explain a few concepts that I want to base this discussion on. Some very key concepts that really shape the way we take action, and the things we do.

Over the holiday period, jump off the hamster wheel and ‘do’ with intentionality, ‘be’ more, relax, enjoy, and consider your purpose and values when making plans.

Having, Being, and Doing

If you hang out with me enough, you’ll hear me talking about BE-ing, DO-ing, and HAVE-ing. Whenever we speak of motivation, goal setting, or trying to figure out how to move forward, we must consider these three concepts; starting with figuring out what we want to HAVE, we then figure out who we need to BE – and finally, we base our DO-ing on that.

Now we’ve got those basics down, let’s talk about using them to have the best holidays ever (oh, and be motivated… if that’s what you want!?).

Whenever we speak of motivation, we must consider these three concepts: ‘Have’, ‘Be’, and ‘Do’.

The ‘Have’

What do you want to HAVE this holiday season? What do you want to achieve?

Maybe there’s a particular hike you want to go on, or a new tramp you’ve been meaning to try and you’ll have some time to over the holidays. Maybe you just want to have a relaxing holiday break, camping somewhere with books and friends, feeling relaxed, happy, and free.

Let’s also keep on topic and say that you do want to have the motivation to continue moving towards a specific goal, in a time full of indulgence, festivities, and holidays. Or perhaps you just want to have peace, calm, and joy in whatever you do – that’s cool too.

Either way, you know what you want to HAVE. Perfect.

Now to HAVE the thing you want to HAVE… who do you need to BE?

What do you want to HAVE this holiday season? What do you want to achieve?

The ‘Be’

When we consider that all the ‘doing’ we do comes from our thoughts, beliefs, and values, this step is the vital one for your success.

The question to ask yourself here is: to HAVE what I want to HAVE, what thoughts and beliefs do I need to hold about myself, the situation, and my goal? In other words, what would that future self who has achieved the goal think and feel? What would they value? How do they show up?

If you want to have that awesome camping trip, try that new tramp, or complete that specific track, you have to believe that you have the time, skills, and knowledge to do it. You have to believe you are capable of doing it, or learning to do it.

This step is about thinking the thoughts that the person who has the thing, thinks! If you want to have motivation, you have to believe you can be motivated, that you can prioritise the thing that’s important to you, and that you are, in fact, motivated!

If you want to have that awesome camping trip, try that new tramp, or complete that specific track, you have to believe that you have the time, skills, and knowledge to do it.

The ‘Do’

When you’ve got a good list of thoughts and a good list of beliefs, you move to the final step: the DO-ing.

What does that person DO? How is that different from the person you are now, and the thoughts and beliefs that might be driving your behaviour currently?

Maybe these days you think there is no time, it’s too hard, you can’t fit it in, and your family won’t understand. Eeeekkk…

Continuing down the spiral of doom, you don’t think you are capable of trying that new tramp, and you don’t believe you have the skills to tackle that new trail. Or, in regards to that relaxing camping trip reading books, you tell yourself you’re no good at relaxing, or it’s a waste of time.

None of this will get you where you want to go – you’ll likely end up feeling bad and heading into the new year thinking you just haven’t got it in you to have what you want.

But you, my friend, now know better!

You know that you need to just try on the thoughts and beliefs that align with what you want to have – and by doing that, you can stay motivated through the holiday season. Heck, you can go one better and set yourself up for a bangin’ new year with your new superpower of BE-ing!

So, you’ll trade the ‘no time’ excuse for ‘I can make time’. Gone is the ‘too hard’, and ‘not capable’, replaced instead with ‘I can learn’ and ‘I’m probably way stronger than I think… it would be fun to find out!?’.

No more spirals of doom – instead, intentionally BE-ing from a place of possibility! HECK YES!

Just try on the thoughts and beliefs that align with what you want to have – and by doing that, you can stay motivated through the holiday season.

The Outcome

The cool thing about starting this process now is that you can create some space over the holiday season to really tune into what is important to you. You can start to show up for yourself and create the experiences you want to create.

So, let’s DO the things that are meaningful in moving us towards our goals, and enjoy the journey. Create the reality you want this holiday season, and have the experiences you want to have by BE-ing the person who has those experiences.

This might just be your best holiday season yet!

Quick Bites

The 3-step process for staying motivated and doing cool stuff this holiday season

Decide what you want to HAVE that is really important to you this holiday season. For example:

• Completing a cool hike or tramp that will stretch your skills
• Camping in a new spot, chilling, and relaxing with friends and family
• Keeping your training going through the holiday period

Figure out the thoughts and beliefs you need to have the goal; who you need to BE. For example:

• I can make time for this
• I am motivated!
• I have the skills I need, or I can learn them
• I can be brave
• My family will understand and support me
• I am capable of anything I put my mind too
• I can find a way

Take action from the place of those thoughts and beliefs, and base the DO-ing on them. For example:

• Actively planning your calendar with the things that are important to you
• Doing the thing you want to be motivated to do!
• Booking the holiday or track, and boldly going to do it
• Researching gaps in your knowledge
• Reaching out to people who can help
• Saying ‘no’ to the things that aren’t aligned with what you want
• Talking to family and friends, and telling them what you want to do – and why!
• Surrounding yourself with people who are achieving what you want to achieve
• Noticing ways of thinking that do not support your goals, and actively changing them

The cool thing about starting this process now is that you can create some space over the holiday season to really tune into what is important to you.

I’m at @runliketanya on socials. Tag me and hashtag #possibilityproject #whatelseispossible, so I can see what you are up to and share the adventures!

The post How to Stay Motivated During the Holiday Season appeared first on Snowys Blog.

I say ‘rain’…you say____________

I say ‘snow’…you say____________

I say ‘dark mornings and dark evenings’…you say____________

It’s quite possible you said something along the lines of ‘miserable’, ‘cold’, and ‘depressing’, but you could have said ‘invigorating’, ‘fun’, and ‘a time for adventure’!

There is definitely something to be said about how you put a spin on Winter in your head. However, there are also some practical tips to help make the ‘spinning’ a lot easier!

Here are my five suggestions for how to get out and about during winter… and enjoy it!

There is something to be said about how you put a spin on Winter in your head.

1. The Gear

I am a mindset coach – but, as I always say to my clients, it’s easier to manage your mindset if you’re in an environment that supports your goals. So, my first tip for managing winter is to have good gear.

It’s a heck of a lot easier to say that the rain is invigorating if you have a good raincoat, to say that snow is fun when you are warm, and for the dark to be an adventure if you have a great headlamp to light the way.

Having the right gear makes it easier to change your mind about winter, so it’s worth investing in the items you need to make your sport or activity more enjoyable.

It’s easier to say that snow is fun when you are warm!

2. The Goal

The second tip is to have a goal that you are working towards to keep you committed over the winter months. The goal can be skills-, events-, or personal achievement-based. Have a think about what it is that you value, what’s important to you, and how you’d like to use these months to grow, learn, and experience this amazing world that we live in.

Once you have a goal, you can then plan activities aligned with that goal and use it to keep you committed to showing up.

Have a goal that you are working towards to keep you committed over the winter months.

3. Your ‘Why’

Closely related to having a goal is knowing your ‘why’. Knowing your ‘why’ will enable you to get out the door when it’s dark, raining, and the temperatures are low. Having a strong ‘why’ will allow you to step out the door when the house is warm and the couch is calling your name! To figure out your why, you can take some time to reflect on who you get to be by getting out the door. What personal and valuable traits are you developing? What thoughts and beliefs are you cultivating that are ultimately more important to you?

Having a strong ‘why’ will allow you to step out the door when the house is warm and the couch is calling your name!

4. Your People

Tip four is for those of you who like to share experiences, the accountability of getting out with other people, and the idea of sharing the load! Planning trips, training, and adventuring with other people can serve as a powerful motivator. You get the reward of getting out and about with the bonus of sharing an experience. Practically, in winter, there can be more gear required if you head out for day hikes or multi-day adventures. If you get a group of you together, you can share the load – which is a win-win!

Planning trips, training, and adventuring with other people can serve as a powerful motivator.

5. Your Mindset

Tip five, of course, is around mindset (had to get one in there for you all)! Mindset is your thoughts and beliefs, and these dictate your feelings and your actions. So, the mindset tip is to change your relationship with what primarily surfaces the negative emotions that you relate to winter.

Weather is a big one for people. Rain, wind, cold… these can be things that people develop negative associations around. However, they can also be reframed and enjoyed. As I sit here typing this, there is snow falling outside my window and I want to go and run in it!* For me, running in the snow is an adventure; it’s fun, and it’s something really special. I could have looked out the window and been disappointed by the snow, thinking it’ll be cold and uncomfortable. There is definitely a choice in the way we see things.

*I couldn’t resist, so headed out mid-blog to run while the snow was falling!

Changing this perspective can take time, and what I’m not saying here is to BS yourself! If you don’t love getting out in the rain right now, don’t try and tell yourself that you do – but maybe you could find some fun in splashing in some puddles, or feel a little bad*ss getting out when you know others are tucked up warm at home. Or, maybe it’s enough to say ‘I can learn to love [the thing you don’t love right now]’, because it is simply part of the experience.

When we change the relationship, the value we add to things, and the words we use – we can change the feelings and actions that result from it. That is a powerful skill to have.

When we change the relationship, the value we add to things, and the words we use – we can change the feelings and actions that result from it.

Bonus Tip

There are my five tips – but if you’ve read my previous blogs, you’ll know I’m partial to a bonus tip! So here it is, along with some real talk.

Find something you love doing! Seems obvious, right?! But there are plenty of people out there doing things because they think they should, to prove something to someone else, to have the goal at the end, or simply because it’s something they’ve always done and they haven’t assessed if the thing they’ve always done is actually something they still want to do!

Find something you love doing!

To be truly committed to doing something – to get out rain or shine, wind or blizzard – you really need to love what you’re doing and enjoy the process of doing it. If you have a goal to run a marathon but you don’t love the training, then all the gear, goals, and self-talk will not get consistent results. If you have a goal to summit a peak, but you really don’t love the process of climbing the mountain, you just won’t take the necessary steps to get you to the top.

Maybe your summer sport is just not something that you enjoy doing in winter…and that’s okay too! Find a different winter sport, hobby, or activity (there are plenty to choose from), and embrace that over the winter months.

To be truly committed to doing something you need to love what you’re doing and enjoy the process of doing it.

To Finish: A Story

I used to hate wind. In fact, I did some genetic testing which said I was most suited to calm environments. If that wasn’t an excuse to hold onto that belief, then I don’t know what is!

Then, three years ago, we moved to an alpine town that I had fallen love with. When we got here, I was disappointed to discover that it was a windy place. I mean, what the heck?! That’s not what I signed up for. At that point, I realised I had two choices: keep hating the wind, hold onto my old story, and battle through the half-a-year here, or change my relationship with the wind altogether.

Find a winter sport, hobby, or activity, and embrace that over the winter months.

I’m telling you, the mind is a powerful thing – because I now love the wind. Seriously! I love its energy… its power. I laugh when my feet get tangled from a powerful crosswind! When I stopped hating it, I found some things I could love.

So, if winter has been holding you back, give these tips a go and find the joy in what this season can bring.

Find the joy in what winter can bring.

How do you motivate yourself in the colder weather?

The post How to Stay Motivated in Winter: 5 Tips (Plus a Bonus!) appeared first on Snowys Blog.

Yes, you!

I know you think trail running is kinda like a hobby… that achieving your race goals means you’re a badass capable of doing anything you put your mind to. BUT – did you also consider that your badass hobby is a sport, defined as:

‘an activity involving physical exertion and skill’ ?

Well, it’s that ‘physical exertion’ thing I want to talk about, and remind you that while running is something we love – while it’s play, ‘me’ time, and therapy for some (that’s one for another blog) – it is also an activity that is taxing on the body.

My running vest is stocked with gels for a mountain marathon!

There are so many reasons why people run – and for most, the running itself i.e. the physical process and what that entails at a physiological level is not something too often considered. I talk to runners every day about achieving their running goals. The most common reasons people want to go out on a run is to feel free, accomplished, proud, happy, strong, confident… the list goes on. Not once has someone said ‘I want to run for the mere sake of putting one foot in front of the other.’

So, here’s a major practical hack to help you attain all those lofty ideals that running is going to give you.

The Great Naseby Water Race (100 Miles), 2019. Liquid nutrition on the go!

Ever been running for a while and started to feel like total sh*t?  Your legs become heavy, and everything feels super hard? You start to beat yourself up, tell yourself you’re a rubbish runner, and ask yourself what you’re even doing out there?! Now, I’m a mindset coach, so I could talk about how you’re talking to yourself here – but instead, I want to take a step back and ask you how you’re fueling.

It’s such a common mistake for new runners (and let’s be fair, sometimes the seasoned pros) to not fuel properly, feel like crap, and beat themselves up… when all they needed was a sip of water and something to eat!

If you want to keep doing what you love and progress in running, you also need to support the body by fueling it appropriately.

Snacks with views!

Top Tips for Fueling Your Running

Fueling can be broken down into four areas:

• General fueling throughout the day
• Pre-run
• During training/racing
• Post-run

General Fueling Throughout the Day

Running WILL make you hungry! Remember, it’s physical exertion for the body, so it needs to be fueled to keep up with you. You want to be eating enough and a good balance of healthy foods. That looks different for everyone; some people need a lot of food just to fuel the fire, and some people less so. If you are uncertain or having difficulty, chat with a sports nutritionist who will be able to give the information most accurate to your body’s needs.

My weekly food prep to keep my general nutrition on point

Pre-Run

Getting the pre-run food right will make a massive difference to how you feel. Like everything nutrition-related, this is something that will be unique to you. Nonetheless, some general guidelines are:

• Eat a balanced meal 3-4 hours before exercise
• Consume a high-carbohydrate snack 1-1.5 hours before exercise
• Sports nutrition like gels can be consumed 15-30 minutes before, for an instant source of energy. For this snack, remember to aim for easy-to-digest carbohydrates that are low in fat and fiber to minimise gut upset

Pre-Training & Racing MEAL Ideas:

• Oats with banana and nut butter
• Bagel with banana and jam, nut butter, or maple syrup
• Fried rice with egg
• Baked beans or spaghetti on toast
• Weet-Bix with banana
• Toast with jam and peanut butter, or banana

Pre-Training & Racing SNACK ideas:

• Banana
• Fruit smoothies
• Muesli bars
• Dried fruit
• Crackers
• Pretzels
• Rice cakes with nut butter and banana
• Sports nutrition: drinks, gels, or chews

Back Country Cuisine – my go-to for multiday adventures

During Training/Racing

The food you eat during training is designed to give you the energy to keep moving, and the type of foods you choose will be dependent on your objectives for the event, session, or adventure.

You have a couple of options here: quick-release energy (i.e. simple carbs) or slow-release energy (wholefood options). In longer races, you will probably want a mix of both.

As a general rule, any training session over 60-75 mins will require fueling – so keep this in mind (you don’t have to endure the death march that can result from under-fueling).

Packing nutrition for a multiday adventure

Without getting too technical, you’ll want to follow these guidelines:

• Exercise between 1-2.5 hours: 30-60 grams carbohydrates/hour
• Ultra-endurance exercise over 2.5 hours: up to 90+ grams carbohydrates/hour

When working towards these carb goals and during-running nutrition, you’ll want to play around with foods – and practice, practice, practice!  You’ll need to train your gut to process food while you’re on the move. So, I would suggest starting with the shorter runs and fuel often and varied, so that when it comes to race day you are able to eat a range of foods.

During Training & Racing Snack Ideas:

• Dried fruit
• Crackers
• Pretzels
• Sports nutrition: drinks, gels, chews
• Sandwiches
• Wraps
• Soups
• Potatoes with salt
• Waffles
• The choices are endless here!

A sandwich on the go during a 100-mile race!

Post-Run

The aim of the post-run nutrition is to refuel the body’s energy stores and aid in recovery. You know how I mentioned ‘physical exertion’? Your body is broken down during exercise, and it’s in the repair process where it gets stronger! You might want a post-run beer and bag of chips – and I’m not bagging those! But maybe alongside those think about consuming foods that aid in the repair. We are looking for protein and carbs here.

The recovery window post-exercise is defined as 4 hours after exercise. During this time, you want to consume protein and carbs to help the body recover. Aim to consume something within the first hour, then continue fueling from then.

Post-Run Food Ideas:

• Sweet potato topped with almond butter, walnuts, and raisins
• Smoothies with fruits, veggies, and Greek yogurt
• Trail mix, beef jerky, and a banana
• Breakfast burrito with eggs, salsa, and beans in a tortilla
• Cottage cheese and crackers
• Fruit with nut butter or edamame
• Pita with hummus
• Protein shakes
• A wrap with chicken, tuna, or salmon

My go-to are energy gels and chews

And that’s a wrap!

See what I did there? A cheeky food pun!

Next time you’re heading out for a run, remember that running is so much more than running – it’s also a physical process that requires energy.  Get the fueling right, and you get to experience all the intangibles that come from your trail adventures and achieving your running goals!

How do you fuel pre, during, and post trail running?

The post The Importance of Nutrition and Recovery for Trail Running appeared first on Snowys Blog.

Women everywhere are questioning the boundaries that have been put against them by society and themselves. In asking those questions, we are taking the steps to create the equality and equity we desire.

We have come a long way in breaking the bias, and women are feeling more confident and capable to take on challenges that break the norms and question the stereotypes. Nonetheless, there is still work to be done.

As women, we are on the cusp of a revolution. Credit: Ben Wallbank

I believe, on a personal level, it comes down to three things: belief, being, and possibility. These are personal qualities and thoughts that we can foster in ourselves, and in fostering these things we can achieve goals beyond our wildest dreams.

I didn’t really have an understanding of these concepts growing up. To a large extent, I didn’t really understand I had much of a choice in what I did. There were social norms, and things that everyone did. I followed on, without questioning them.

Following along lead me to some dark places. The revelation that came from the following concepts changed my whole life trajectory and has allowed me to build a life I love in doing the things that bring me joy and add value to the world. A win-win, in my books.

My home in Lake Hawea. Credit: Ben Wallbank

Let’s start with belief

and in this context, belief in yourself.

 It’s interesting when you take on challenges that will stretch you beyond your skillset; something I have done many times over the years, through the big challenges I have taken on.  Some people will jump in behind you and back you all the way. Others, however, will judge you. Over the years, it’s judgment I have experienced.

This was always particularly hard because I was putting in the work, and those that judged never asked me. Instead, they just looked to my past and made an assumption about my ability for the future, based on where I’d been. This is where my belief in myself was essential.

Finishing Kayzie Kapers 100-mile race! Credit: Ben Wallbank

The definition of belief is trust, faith, or confidence in someone or something.

I believe the greatest chance we can give ourselves to be successful is to believe in ourselves. You see, I believe it all starts with belief. In fact, I’d go so far as to say it can only start when we believe we can start.

I believed – and I encourage you to believe as well. Believe you are capable of anything – then go out and do it!

Sunset mountains. Credit: Ben Wallbank

From belief comes being.

When I had the judgment coming my way – when I was doing things I had never done before, and things that other women like me had never done before – this is where I had to be the person that could complete the challenges I set myself. Be the person who achieves the goal.

There is a model that I live by:

Be, do, have.

People often think they need to have the skills to do the things, to then be the person – but that is actually back-to-front.

When I chose the challenges I took on over the years, I was not a person who had done anything like it before. In each case, I had started to acquire the skills I needed, and I knew by the time I started the challenges that I would be able to do them.

Visiting wild places. Credit: Ben Wallbank

So – first, we must be the person.  That means taking on the beliefs of and acting like the person we want to be.  Who would you be if you had completed whatever goal you wish to take on? What would you think? How would you behave? 

Answer those questions, then embody that from the start! Don’t wait until you’ve achieved it – because paradoxically, to get to that person at the end, you have to start as that person in the beginning.

Ascending Single Cone – a challenging mountaineering objective. Credit: Ben Wallbank

Then, do the things that person would do. This step is imperative, because it is in the doing that our goals come to be. Here, you do the things following from the first step, in line with the actions of the person you are being.

Finally, if you ‘be’ and ‘do’ long enough, you will eventually have what you desire.

In a nutshell: it is cultivating thoughts and beliefs and taking action, until you find yourself with your desired outcome.

Winter adventures – on my way to giving ‘snow shoeing’ a go! Credit: Ben Wallbank

Finally, possibility…

a concept and thought that must be present through this process.

For this, I would like to propose one question that can move us forward. One question that has driven me over the last 5 years, which quite simply is:

‘What else is possible?’

Often, we become caught up in the pace of life and the things we ‘should’ or ‘shouldn’t’ be doing.  Sometimes, it’s easy to become busy and forget that we are the masters of our destiny. However, we are all capable of stopping for a minute to ask ourselves this simple question.

Confidently scrambling across the trails! Credit: Ben Wallbank

The purpose here is to think beyond where we are currently, to question the beliefs that we have spoken of, and to question who we are being and who we want to be.

This question is at the heart of all great explorers, all change-makers, and every single person who has ever stepped out of their comfort zone. Sometimes – not consciously or intentionally – this question was somewhere at the core of every human decision that has been made, where someone did something different or changed the course of their life.

Climbing! Credit: Ben Wallbank

What I wish I’d known,

and the advice I would give to my younger self…

So many of our thoughts are ‘unintentional’, going unnoticed and unquestioned. What I didn’t know when I was younger was that I could get intentional with my thoughts. I could question boundaries, step outside of the norms, and carve a life in line with my values and beliefs.

We are incredibly lucky to be living in a time when we have more knowledge and opportunities than ever before – but there is still work to be done.  There are still strong, underlying narratives around what it means to be a woman, and accepted norms around how a woman’s life should play out over her years.

The revolution that is now, that we are all part of, starts with us being consciously aware of our thoughts; choosing the beliefs, actions, and goals that we want. The revolution is asking what else is possible, dreaming big dreams, and going out and being those people.

The places I get to go in the mountains. Credit: Ben Wallbank

If you were given the chance, what would you tell your younger self?

The post Run Like a Girl: What I Know Now That I Wish I’d Known Then appeared first on Snowys Blog.

With that in mind, the following track snacks are designed to fit every backpack – be that for finishing your favourite trail, curbing that carb craving, or even fueling mid-morning at the office.

Trackside snacking doesn’t have to bring with it artificial flavours, excess sugar, or funny-sounding ingredients we can’t quite decipher. Credit: Clif

Bars

Fast, nutritious, and easily transported – energy bars are the most impactful jam-packed mouthful for the track. From the bushwalks across rubble to fast-paced races on flatter pavement, stay fueled beyond the big smoke with their superior nutritional profile and kick-butt flavour options too.

As the most versatile choice, bars make for easy snacking ahead of a hike, training session, or simply to keep you kicking on at the keyboard during the workday. To benefit the most from an energy bar, consume 2-3 hours before exercise. Nibble away mid-activity too, to keep hunger at bay.

Stay fueled beyond the big smoke with a superior nutritional profile and kick-butt flavour options too. Credit: Skratch Labs

Energy bars are usually very dense, having them more satiating and filling compared to a gel. Their texture is more solid, like that of a muesli bar, which can often be more palatable. Nonetheless, they’re not ideal when you’ve got your hands tied, nor as fast absorbing as a gel. 

Some of our favourite brands include Clif and Skratch Labs. Wholesome ingredients in, hydrogenated oils out – every Clif bar is 70% organic, made with healthy, high-energy ingredients without compensating with high-fructose corn syrup. Boasting a compact pack size too, they’re easily stored on your hike, ride, or run. For more on the flavour of Clif energy bars taste, check out our review in the video below.

The Snowys YouTube channel is home to many Clif Bar reviews.

Similarly, Skratch Labs develop and sell sustenance that not only aid healthy living but taste as clean as the ingredients are real. The team at Skratch Labs translate the ‘start from scratch’ approach to their products, avoiding artificial ingredients found in most pre-packaged sports bars and drinks.

Check out the Clif and Skratch Labs range on our website.

Skratch Labs avoid using artificial ingredients found in most pre-packaged sports bars and drinks. Credit: Skratch Labs

Gels

Be you trekking through snow or slaying the slopes, energy gels both refuel and replenish, replacing the electrolytes lost through sweat. Made with organic maltodextrin and organic dried cane syrup, the Clif Energy gels are made especially for high-performance athletes.

Energy gels are ideal for riding, trail running, or any fast-paced activity where chewing would require slowing down. With no chewing involved, your head remains in the game while carbs are absorbed rapidly into your bloodstream. Consume once or twice an hour with water during exercise, or 15 minutes before you head out.

Gels are both easy to eat, and fast-absorbing. Photo: Clif Bar & Company

Chews

An irresistibly viscous blend of glucose and fructose – the simple yet stimulating carbs – energy chews contain the butt-kicking energy blend your body absorbs effectively and efficiently. Skratch Labs energy chews are easy on the gut as much as they are the taste buds, while Clif pack enough power in each 34g serving to keep you kicking for up to an hour.

Skratch Labs energy chews are easy on the gut as much as they are the taste buds. Credit: Skratch Labs

Powders

Likewise, Pure Sports Nutrition understand that the fitness fanatics aren’t here to fake it on the footpaths – which is why they only choose premium electrolytes and knock back preservatives in producing their hydration powders. Like Pure, Skratch Labs hydration drink powders also merge a clean taste with the means to rehydrate, free from both gluten and dairy too.

Skratch Labs hydration drink powders merge a clean taste with the means to rehydrate. Credit: Skratch Labs

Often made with freeze-dried fruit and without artificial colours and flavours, powders are a healthy hydration option and best consumed during activity. That said, using alone won’t achieve the adequate energy levels for extended exercise. For this reason, they’re instead better used to supplement energy levels.

Powders are a healthy hydration option and best consumed during activity. Credit: Skratch Labs

Other Sidekicks for the Snack Bag

Freeze-Dried Foods

Keep your metabolism kicking butt from the squat rack to the hike track, thanks to the range of freeze-dried meals packed with real spices, vitamins, and minerals. With Back Country Cuisine and The Outdoor Gourmet Company, Radix Nutrition fuel the fast-paced treks with slow-release carbohydrates for sufficient energy levels and a dense calorie content.

Keep your metabolism kicking butt from the squat rack to the hike track. Credit: Back Country Cuisine

Radix Nutrition fuel the fast-paced treks with slow-release carbohydrates. Credit: Radix Nutrition

Thanks to advanced technology in freeze-drying, milling, and sealing – Radix Nutrition’s quality ingredients remain nutrient-dense inside. Designed for the trailblazers who double as flavour savours, their nourishing, wholefood ingredients enable optimum bioavailability for fast action and on-track fitness.

Designed for the trailblazers who double as flavour savours. Credit: Radix Nutrition

The post Snacks for the Track: A Go-Getter’s Guide to Adventure Fuel appeared first on Snowys Blog.

No doubt, since the dreaded COVID came into our lives and changed the landscape of racing, events, and your trust in signing up for anything, things may have changed for you in respects to how you plan things now. You may have become a little shy about doing so, lest all your hard work goes to waste.

So whether you’ve been running, adventuring, or getting out and about in nature for just a short time, you’re an old-timer (like me!), or you’re thinking of trying something new – here is my 3-step process for setting meaningful New Year’s goals and sticking to them, come what may.

You have big ideas for how you want things to be this year – here’s how to make it happen. Credit: Ben Wallbank

Step One

Review the Year Gone By

This is my fav! I love reviewing things. Seriously, I use this tool daily in all areas of my life, but it’s also helpful for the big stuff – like reviewing a year that’s been.

The review process and assessment tool I both use and recommend comprises just three questions:

1. What worked?
2. What didn’t work?
3. What can I do differently?

Reviewing is helpful in all areas of my life, but also for the big stuff. Credit: Ben Wallbank

When it comes to reviewing the year, you can break it down to any area of life where you want to experience growth moving forward. It’s an ‘all data, no drama’ approach.

Some questions you might want to consider here are how well your goals aligned with your values and beliefs, and how well your goals worked with your life. By answering these questions, you can gain some key insights into where you should be putting your time in the future.

When reviewing the year, you can break it down to wherever you want to experience growth moving forward. Credit: Ben Wallbank

I had an amazing year in 2022, completing my biggest mission to date: crossing new Zealand in a human-powered adventure. I started a business, and still have pinch-myself moments that I am in fact living the dream… or my version of the dream, at least!

I also raced a bit, and got back into the gym to get strong. COVID, illness, and injury stole time last year, but provided more time to reflect on what is really important to me.

What worked for me was adventuring, what didn’t work was doing races. The latter were good for PR or my sponsors, but what I have come to know deeply is that I must evaluate what I do in regard to my long-term plans and values – not what I feel ‘I have to do for sponsors’ or what I ‘should’ do as a ‘runner’.

I have come to know that I must evaluate what I do in regard to my long-term plans and values. Credit: Ben Wallbank

Step Two

Determine What You’re Aiming For, and Why

Is your goal to run your first 5km or your 10th 100-miler? Maybe you are moving away from racing and are more interested in having adventures in the wild. Whatever your goal is, it is great to consider what it is you get from achieving it, and who you get to be as a person by achieving that goal.

With a solid understanding of your ‘why’, you are much more likely to get yourself out of bed to do the less glamorous stuff that comes with working towards your goals!

4:00am starts are no problem when I’m doing it to be a better version of myself, but maybe a little harder if I’m just doing it because my friends are, or because social media made my goal look like a cool thing to do.

Getting to the gym to do my strength work is no problem when I value the long-term strength of my body, but maybe a little harder if all I care about is having a good run streak on Strava, or proving to myself that I can run X number of kilometres every week.

You get the gist. We can have intentions, beliefs, and values that are helpful and move us forward, or shi*tty ones that may set us up to fail. Knowing these, and coming from a strong and positive place from the outset, will set you up for success.

Getting to the gym is no problem when I value the long-term strength of my body. Credit: Ben Wallbank

If your ‘why’ also goes beyond just the achievement of the goal and the journey becomes the focus, then come what may in this crazy old world. Whether you achieve the goal you set or not, you get to be a better person either way – which is a win, in my book!

Step two is simple then, as simply statements:

1. My goal is to:
2. My ‘why’ for this goal is:

My goals moving into 2023 are to have more adventures that are in line with my core values, while also growing my repertoire of skills beyond running.  Running will always be my first love, for sure – but there are others skills that I would like to gain for other life experiences I would like to have. My ‘why’ remains firm in finding my edges, growing as a person, and showing others what is possible when we overcome our fears and limiting beliefs.

My ‘why’ remains firm in showing others what is possible when we overcome our limiting beliefs. Credit: Ben Wallbank

Step Three

Make a Plan

This step is essential. Make no mistake – without a solid plan, your ‘new year, new me’ goals are likely to become a distant memory and another failed resolution!

There are four key steps here:

1. Define what you are going to do, and when you are going to do it. You may be able to do this yourself, or you may need to go find an expert to help you. Either way, you must have a plan.
2. Establish your resources. People, places, and networks are all things that will support your plan. Don’t underestimate reaching out for the resources you need. This will include the tangible stuff like the appropriate gear, and the intangible things like managing your mindset.
3. Implement the plan. Make it happen. Structure your days, weeks, and months to support your goals. Give yourself the greatest chance of success.
4. Continually assess. Use that handy-dandy assessment tool I mentioned above to assess how things are going daily, weekly, and monthly. This will keep you moving forward:
   • What worked?
   • What didn’t work?
   • What can I do differently?

Without a solid plan, your ‘new year, new me’ goals will likely become another failed resolution! Credit: Ben Wallbank

There are four key steps to having a solid plan. Credit: Ben Wallbank

I mentioned already that I’m a planning geek. I’ve seen the value in it, and love it! I have my plan set for the next 6 months, and I will continue to bring in the resources I need to keep moving forward. I will take to each day being the person I need to be to complete my goals, and enjoy the benefits of the journey – come what may. 

So I’ll be running, climbing, and adventuring in big mountains, donning my mountaineering gear for winter to improve my skills for some long-term goals, and spending consistent time in the gym to keep this body of mine strong for the long term. I’m happy to sacrifice some weekly kilometres on the trails for years on the trails down the line.

I’ll be running, climbing, and adventuring in big mountains. Credit: Ben Wallbank

There is a great quote:

‘If you aim at nothing, you will hit it every time.’ – Zig Ziglar

Aiming for nothing will have you very likely achieve nothing. If you aim high – whether you get there or not – you will have learned lessons along the way, had experiences you otherwise wouldn’t have had, and grown along the way. Do yourself a favour and aim for something.

If you choose to set a goal and take some time to follow these simple and effective steps – you’ll look back on a year well spent, come December 31, 2023.

Do yourself a favour and aim for something. Credit: Ben Wallbank

What are your 2023 goals? Let us know in the comments!

The post An Adventurer’s Guide to Setting New Year Goals appeared first on Snowys Blog.

To move forward, or forever chase something you can’t quite catch?

In a world where everything is screaming for your attention, the algorithm is feeding right into your insecurities, wants, and desires, and you feel so utterly short on time and head space – how do you move forward?

Do you move forward, or stay on the hamster wheel, forever chasing something you can’t quite catch?

When the world can often feel so overwhelming, you end up doing one of two things: nothing, or everything!

Yet, in both of those things, you still feel an underlying sense that you’re missing out. Whenever I sit down to consider ‘where to from here?’, or ‘what will I do next?’, I like to go back to my values and ask the question: ‘does the thing that I’m thinking of doing align with my values, and is my “why” strong enough to pull me through?’

Because when the going gets tough, these things matter.

Does what I’m thinking of doing align with my values?

I had lined up a sponsored entry into a race in Wales, for 2023 – that is where I was heading. From the outside looking in, it sounded perfect for me: a multi-day ultra-marathon in the hills (and how lucky was I to have a sponsored entry?). Initially, I was excited about the race – but the more I thought about it, the less I wanted to do it.

You see – when you say yes to one thing, you are saying no to another.  In the end, the ‘why’ for that race simply wasn’t strong enough, and it wasn’t in line with my values. So, I said no.  Will I feel FOMO when the race comes around? Maybe! But ultimately, I know it was the right decision.

So how do you live to your values and your ‘why’? What does that even mean, Tanya? Why is it important…and what does it have to do with the story?!

The title of the blog is Where To From Here? – so I thought I’d share my thought process on how I went from planning a stage race in Wales, to instead choosing to stay in my hometown and plan a completely different kind of adventure!

When you say yes to one thing, you are saying no to another.

How do you live to your values and your ‘why’?

I’ve chosen to stay in my hometown and plan a completely different kind of adventure!

My Two-Step Process

Here is my simple method in determining how to move forward and decide where to spend my time:

1. Determine Your Values

There are a bunch of different ways to do this.  I have one method that I follow with my clients, which is part of a bigger process. In a nutshell, we write down our top 10 values and work through them to determine the top three. When you know your top three values, you can refer to this list when something arises that you are interested in, to establish whether they both align.

If they don’t, you can jog on knowing there’s a better opportunity out there for you! 

If they do align, move on to Step Two.

2. Figure Out Your ‘Why’

What you’re looking to do here is list all the reasons why you want to do ‘the thing’. Once you have your list, consider each ‘why’ by the following criteria:

1. Do I want to do this for me, or for someone else? (Hint: if it’s for you, your chances of success are much higher!)
2. Will this drive me to show up during the hard times? Is the ‘why’ strong enough to stop me from quitting when the going gets tough?  If it’s not, your sneaky brain will find all sorts of excuses, and you’ll likely believe them.
3. Finally, consider if your ‘why’ align with the person you want to be.  Sometimes, we want things that don’t move us towards being the person we ultimately want to be, and that’s okay. Remember, that algorithm is trying to tell you that you want things you really don’t!  If you recognise it here, you might save a heap of time by avoiding things that take you off course.

By following this process, you can reduce some of the overwhelm and become really clear on what you want to do – and why you want to do it. You get a chance to step off the hamster wheel for a moment of consideration, instead of just blindly driving forward without stopping to think about where you are really going. There’s then the risk of getting years down the line and finding yourself in a place you didn’t really want to be.

So, after completing this process – what did I decide instead?

Reduce some of the overwhelm, and become really clear on what you want to do – and why you want to do it.

My top three values are freedom, adventure, and making a difference.  On the surface, perhaps it looked like the Wales race could have aligned. That said, running a race of someone else’s making didn’t meet those values when I really thought about it. I could have tried to spin it to make it fit – but it just didn’t.

Instead, I let my mind wander, scheme, and dream, which lead to the idea of a Skyline Circumnavigation of Lake Wanaka – here in Otago, New Zealand.

In March 2023, I will take on an FKT (First AND Fastest Known Time!) for this route. Starting and finishing at the iconic ‘Wanaka Tree’, I will cover 200km+ over 10 major peaks with all of the vert, and a bunch of wonderful women.  We will celebrate doing hard things, stepping outside our comfort zones, and the feeling of community that comes from sharing a common goal.

Why this idea?

It aligns with my value of course!

• No one has done it before, and it will take in all the major peaks around Lake Wanaka with a fair bit of off-track – so there’s the tick for the ‘adventure’ box.
• I get to choose exactly the route I take, and the mountains I want to summit. There’s my ‘freedom’.
• For this one, I’m inviting a bunch of women – from beginner runners to elite athletes – to join me, to have their own adventure within my adventure. As I write that, my heart feels full. I get to not only inspire, but also ‘make a difference’…tick, tick, tick!

My top three values are freedom, adventure,and making a difference. 

I let my mind wander, scheme, and dream, which lead to the idea of a Skyline Circumnavigation of Lake Wanaka – here in Otago, New Zealand.

This is not the easy way out!  This is all of my own design. This requires landowner permissions, logistics, and planning well beyond turning up to the start-line of a race.  This right here is my dream event – and it’s that which will get me out of bed and get me through the hard times. To both get me to the start-line, and drive me to the finish.

I’ll be raising money for Women in Sport, and you can follow the journey getting there and throughout on my socials, via your favourite platform: @runliketanya.

Sometimes, it feels like life is hurtling at warp speed and you’re just along for the ride – but with a moment taken to consider what you are doing and why, you get to take control, create amazing memories, and live a life you’re proud of.

You can follow my journey at @runliketanya

So – what’s your ‘why’?

The post Where To From Here? A Two-Step Process to Moving Forward Mindfully appeared first on Snowys Blog.

Or, maybe you were already a trail runner and are now thinking of attempting a race.

Orrrr… maybe you’re an experienced racer and you want to get better.

Whoever you are, and whatever your experience – here are some considerations when entering your first trail running race.

Whether you’re thinking to attempt a race, or already an experienced racer – here are some considerations.

1. Pick a Race Suited to You and Your Running Motivations

Choosing your first race is like going on a first date.

You’re hopeful things will turn out well: happily married, with three kids after a while (or in trail running terms, an absolute crusher with a full trophy room). That said, your first date is never that extravagant; things start pretty slowly.

So, in trail running terms, look for a race that appeals to you. It might be of different taste from your friends’, but close to home and doesn’t last the whole day (i.e. don’t start with an ‘ultra’). That way, if you don’t enjoy your first race, it’s not the end of the world or your weekend. You can learn from that first mistake.

Avoid races that market themselves as ‘tough’, ‘extreme’ and ‘masochistic’ too – just like you would for a first date.

For your first time, avoid races that market themselves as ‘tough’, ‘extreme’ and ‘masochistic’.

2. The Six P’s: Prior Preparation Prevents Piss Poor Performance!

Anyone can sign up for a trail running race, rock up on the day, and get through it. Chances are though, if you’re parting with some hard-earned cash for the entry fee, you want to enjoy the experience! To make it more enjoyable, I suggest some elements of preparation.

If the race you’ve selected is close to your house, run the course a few times in manageable segments. Learn the course just like you’d learn the parts of a song. If you find some of the hills difficult, work on that weakness by running hills more often.

To manage running the whole course in one go, try working on your endurance and increasing the amount of running you do per week. For any uncertainties on how to prepare physically, ask some experienced trail runners – I’m sure they’ll have a few ideas to help you properly prepare.

Learn your chosen course just like you’d learn the parts of a song.

3. Get Your Head in the Game

As the race date approaches, the excitement will start to build…and maybe some anxiety, too.

Can I actually do this event? What will happen if I don’t finish it?

Put those doubts out of your mind, and remember that trail running is supposed to be fun – and you feel great afterwards. Worrying about your performance is just an unnecessary waste of precious energy. In the final week leading up to the event, it’s more important to ensure you have all the necessary and mandatory gear, and you’re across all the race details.

Mandatory gear is different for every race and might include water bottles, food, a rain jacket, and even a map and compass. Storing it all is very easy with a Salomon Running Vest or product alike, and purchasing one well in advance will allow some time to train and become familiar with it too.

Each event will also have different guidelines around car parking, bus transportation, bib collection, rules, and more. Ensure you’ve read all the information the organisers have provided so there are no surprises on the day.

Mandatory gear is different for every race, and might include water bottles.

Storing your mandatory gear is very easy with a Salomon Running Vest or alike.

4. Race Day

Here’s where things get serious.

Hopefully the weeks – even months – of preparation have you feeling ready to rumble on race day! You’ve wisely chosen to eat at least one high-carbohydrate meal the day before, and you’ve just consumed a tried-and-true, carbohydrate-rich breakfast. The golden rule here with food choices (and gear choices too, for that matter) is to never try anything new on race day.

There could be all sorts going on at the event when you arrive, but remember to focus on why you’re there and why you signed up for the run in the first place. There’ll be groups of people warming up, and lots of volunteers, race organisers, and maybe even sponsors accumulating a bit of a crowd at the starting line. Basically, a very different environment to your usual, quieter trail running experience.

On the day of the race, there’ll be groups of people warming up, and lots of volunteers, race organisers, and sponsors.

Appreciate that everyone is there for the same reason. They all went to their first race at some point in their career too – so if you’re feeling a bit stupid and out of your depth, quit that thought process and instead be confident in your ability to go out there and give it a good red-hot crack!

Try and place yourself at the starting line near people who will likely keep to your pace, or close to. There’s nothing worse than being a fast person trying to overtake slower people on singletrack – or, for that matter, having a fast person huffing and puffing down your neck like the Big Bad Wolf! If you’ve mucked up your positioning, the etiquette is to allow faster people to pass by stepping off to the left of the track.

Try and place yourself at the starting line with people who will likely keep to your pace.

As you’re running the race, follow the directions, thank the volunteers, look out for any injured runners, and stop and assist them. Know too that at some point in the race, something will go wrong. You’ll fall over or get lost, the aid station might have run out of food, or maybe you’ve just hit a wall.

This happens to everyone, and being mentally prepared for it will help you get through and complete your race. All your prior preparation hopefully diminishes the possibility of any catastrophe, but sometimes things just happen! Do your best to get back on track and to the finish line. If you’ve paced yourself correctly, you should arrive at the end absolutely spent!

Stop to re-fuel along the way!

If you’ve paced yourself well, you should arrive at the end absolutely spent!

5. The After-Party

You did it! You’ve considered these tips, smashed your first race, and have a big, cheesy grin on your face.

Be sure to take a few photos at the end to reflect your achievement, and enjoy some of the food usually on offer at these events. Don’t go overboard with your celebrations, or your disappointment if things didn’t go so well. Back to that ‘first date’ analogy: you wouldn’t walk away yelling and screaming about how good it was, nor crying about how horrible they were (because it’s never your fault), would you?

Remember to thank the race organisers, and the family members or friends who helped with your preparation or covered any family duties while you trained.

You did it! Be sure to take a few photos at the end to reflect your achievement!

Thank the race organisers, family members, or friends who helped with your preparation.

You did it!

Lastly, as dust begins to settle back at home on your bib, or maybe even a medal, I suggest putting some thoughts down about how the whole process went for you. This way, you have notes to work from for your next race. The aim of the game is to continue to enjoy trail running – so if you can improve either your preparation or performance at races, you’ll be well on the way to mastering trail running races (and with that comes a lot of bling)!

Good luck following these recommendations – and for your first race!

As dust begins to settle back at home on your bib, put some thoughts down about how the process went for you.

Have you ever taken part in a trail running race?

The post Running Your First Trail Running Race appeared first on Snowys Blog.

Ugh…and now you’re kicking yourself for not being able to do what everyone else seems to be doing.

Hold up and take a breath. I’m here to give you some fundamentals for mindset, routine, and daily habits that will help set you up for success and achieve your goals – whether it’s your first 5-kilometre run, a day walk, or a multi-day expedition. I’ve spent literally years developing my knowledge about all this by going through the trial and error of what works, and what doesn’t. Below is what I’ve learned.

I’ll start by lifting the curtain on what’s going on behind the scenes in your brain. From there, I’ll outlined both a day and week in my life including what I do and don’t do, as well as some content I love to start filling your brain with the good stuff!

I’ve spent literally years developing my knowledge about all this through trial and error. Credit: Cheeky Weka Media

Mindset

It’s a word thrown around all over the show. There are a bunch of apps that are supposed to help with it, and every second ad is probably telling you they have the solution to your problem. Maybe you’ve tried a bunch of methods, and nothing has worked?

Here’s an analogy for you: imagine that your brain is 100 horses (stay with me!). Five of those horses are your ‘conscious’ brain, which you are driving in the direction you want to go.  The other 95 are your ‘subconscious’ brain – if they’re pulling in the opposite direction, sitting still, or just aren’t down with your plan, you are fighting a losing battle.  So much of the time we are trying to drive our brain with the five horses, completely forgetting about the other 95!

So when we talk about ‘mindset’, we are actually talking about something much bigger – and if we don’t get that right, we can set ourselves up for failure.  The good news though, is that we can train the other 95 horses to all be heading in the same direction… and you don’t need me to tell you that 100 horsepower is better than five, right?!

To train your mindset, you need to reprogram the subconscious and that is done through repetition and retraining. Think about it for a minute: how did you get to where you are now? By repeating a bunch of thoughts and behaviours over and over. So, it makes sense that to get to a different outcome you need to change both the thoughts and the behaviours.

It’s also important to note that reprogramming your brain can be uncomfortable. Our bodies and brains are beautifully wired to seek comfort and avoid discomfort. But the more we step out of our comfort zones, the more we reprogram the system – and the more we set ourselves up for success.

To train your mindset, you need to reprogram the subconscious through repetition and retraining. Credit: Cheeky Weka Media

Routine

What’s your daily routine like? Maybe the alarm sounds, and you hit snooze? Perhaps the first thing you do is reach for your phone? Check the notifications? Maybe you scroll through Instagram, TikTok, and Facebook, and feel bad? 

Now – what would you do differently if you wanted to train those 95 horses to go in the same direction as the other five of your good intentions? Your daily routine can either help or hinder you, and it will either bring you closer to or further from your goals. If you want to examine your daily routines, you can start to take notice of your behaviours and ask some questions.

Does this behaviour serve me? Is it bringing me closer to my goals? What could I do differently right now?

When you do this, you are changing the routine of your thoughts which in turn changes the routine of your behaviours. People often think you need motivation to achieve goals, but that is wrong. You need a solid routine that you choose to stick to because it is going to support you to achieve your goals.

Also, here’s a newsflash: you might not always enjoy it. Yeah, I went there!  Do you think mountaineers love getting up at 3:00am or 4:00am to hit their objective? Honestly, probably not (I don’t, I love to sleep)! However, we know that the objective is worth the pain of the early morning start. It’s that ‘comfort/discomfort’ thing again.

A routine also provides a set of behaviours that allows you to be the person you want to be before you actually achieve the goal. Adopt the routine of a runner, hiker, or mountaineer and pretty soon you’ll be one. When I first started running, I had just quit a 10-year, twenty-a-day smoking habit, and I had never intentionally nor willingly run a step in my life. But, I committed to a running program and the routine of a runner – and 15 years later, I am one. My running has taken me to some amazing places, and brought me a life I couldn’t have even dreamed of all those years ago.

The objective is worth the pain of the early morning start. Credit: Cheeky Weka Media

Daily Habits

A routine can be broken down into daily habits, and when we break things down into manageable ‘chunks’ we are much more likely to succeed. The daily habits for success will vary depending on what it is you want to achieve. There are, however, some fundamentals that apply across the board.

There needs to be a daily habit of training those 95 horses; your subconscious. If you continue to keep driving with only your conscious mind, you might achieve small wins but you’re likely to miss the overall target. Training the subconscious mind can be done in a few ways including meditation and visualisation, thought work to rewire your brain, and coaching from a qualified professional. Whichever way you do it, it’s got to be a daily habit.

Reducing your choices is another fundamental. Of the following, which sounds easier?

• Having your clothes laid out the night before, or trying to figure out in the morning what you are going to wear to work when you’re already pressed for time?
• Getting to lunchtime before thinking about what to eat, versus prepping your food for the week on a Sunday to have your lunch break free for training or doing something you love.

The daily habits for success will vary depending on what it is you want to achieve. Credit: Cheeky Weka Media

Bringing it all Together

I say all this from my experience over the years of working to achieve goals, overcome obstacles, and grow as a person to live a life I love. For me, that means a life of adventure, the outdoors, and pursuing goals – big and small – with the people I love.

So, here’s a snapshot of a day and week in my life, and some of my go-to’s for great, inspiring content:

Saturday / Sunday:

Setting up for the week to come.

• Food-prep breakfast, lunch, and dinner for the week.
• Write up my whiteboard for the week ahead with training, appointments, and events.
• Plan for what is to come – which sets me up for success.

On Saturday or Sunday, I food-prep breakfast, lunch, and dinner for the week. Credit: Cheeky Weka Media

A Day in My Life:

Wake Up:

• Drink coffee (!)
• Before I turn my phone on, I complete my journaling tasks for 15 minutes, and write my daily actionable tasks.
• I also meditate on my current goals for a few minutes.

During the Day:

• Work
• Eat the food I’ve prepped on the weekend
• Complete the tasks and training I’ve outlined on the weekend, as well as my daily tasks.
• Give myself a high five for doing the things I’ve planned.

I Avoid:

• Watching or listening to the news
• Clicking on articles on social platforms or reading notifications that are going to put negative news into my mind.
• Following anyone whose content makes me feel bad in any way. Remember when I mentioned training the horses? Well, what do you think is the best thing to feed them? Positivity or negativity?

I Embrace:

• Listening to podcasts whenever I’m driving, books, or training that will improve me as a person.
• Taking in my surroundings. Some call it ‘presence’ – for example, I might watch birds having a mud bath, notice the wind in the trees, and just spend some time being present and grateful. These are the everyday moments that can bring peace and joy.

I Commit To:

• A good routine
• Filling my life with things that help me be a better person
• Taking responsibility for my life and future.

I’m Working On:

Doing what I’m less inclined to do straight away, instead of putting it off (I’m training some horses)! I’m an incredibly driven person and I’m great at smashing goals – BUT, I do have a tendency to procrastinate on things that I don’t love doing!

What has Changed my Life the Most:

Realising that I am in charge of my thoughts and that I create my reality. These beliefs make me a force to be reckoned with, help me embrace life, and always have me in charge of my life situation rather than a victim of it.

Before I turn my phone on, I complete my journaling tasks for 15 minutes, and write my daily actionable tasks. Credit: Cheeky Weka Media

Content to Check Out:

Audio:

Lisa Tamati’s podcast – Pushing the Limits

Dulkara Martig’s podcast – Untamed Aotearoa

Senka Radonich’s podcast – She Adventures

Spotify – Motivational Speech to Music, Fearless Motivation

Books:

Eckhart Tolle – The Power of Now,

Mark Manson – The Subtle Art of Not Giving a F***

don Miguel Ruiz – The Four Agreements

If you’re interested in finding out more, you can reach out to me on my socials @runliketanya on Instagram or Facebook.

Balance is an intentional act! Credit: Cheeky Weka Media

How does your daily routine help you achieve your goals?

The post Mindset, Routine, and Daily Habits appeared first on Snowys Blog.

The famous words of Bilbo Baggins as he runs through Hobbiton, now immortalised in meme history. The quote also inspires many hikers to hit the trails. To go forth to seek out adventure, new experiences, and cool pictures.

But… is it really an adventure if you’re simply following the garden path in front of you? Or can you try a different commute for the day – one with nice landscapes and singing birds, instead of the train line, or South Rd?

The short answer is yes – of course you’re still on an adventure! You can find adventure in anything.

As for the long answer, there are many grey areas to consider. More adventure is found off-track than on – but what are the dangers?

Do I have to tell anyone I’m going into the bush? Will I ever find the track again? Why isn’t there a track if my destination is supposedly so cool?

Let’s answer some of these questions by first addressing the three main reasons behind why you might decide to go off-track. There are many more – but we’ll focus on the following.

The first to tackle, including the ethics behind whether it’s appropriate, is leaving the beaten track for a shortcut.

‘I’m going on an adventure!’ – The famous words of Bilbo Baggins, now immortalised in meme history. Credit: The Hobbit: An Unexpected Journey

1. It’s a shortcut

Ask yourself: does your intended shortcut take you up and down a steep gully, where you could be at risk of injury or damaging the vegetation through erosion?

Tracks are designed to concentrate human impact in one area. Your shortcut might be a more direct path, but also cross through the only population of a particular orchid in the area. Be careful to leave nothing more than a footprint when walking off-track.

An easy get-around is to use a river, creek bed, or ridge line as a feature to follow when taking the shortcut. No track builder will ever build a track on these features; it could wash away into the creek, and the ridgelines are often too high up for them to lug their materials. The added benefit of using a landscape’s features, instead of the track to navigate with, is having a better feel for the geography of the area. Bonus!

Ask yourself: does your intended shortcut have you damaging the vegetation through erosion?

Well off the beaten track!

Camping off-track, on rock!

2. To get closer to a particular feature

First, check whether this spectacular feature is a place of environmental or cultural significance – and in which case should be avoided, out of respect. If not, the reason there isn’t a track to your intended destination could be a supply-demand issue; there aren’t enough people coming to the area to warrant spending thousands of dollars on building a track out there.

Walking off-track to reach a particular destination is very popular in Tasmania. Reaching the summit of some of the Abels (all peaks in Tasmania that succeed 1,100 metres) involves a lot of bush-bashing, and travelling at speeds of 500m-1km per hour through thick scrub.

Check whether a spectacular feature is a place of environmental or cultural significance – and in which case should be respectfully avoided.

Walking off-track to reach a particular destination is very popular in Tasmania. Pictured: Tasmanian waterfall

Off-track walking to reach a certain feature is rewarding, because it generates the feeling of having really worked hard for your goal. For me, dropping into Edeowie Gorge in Wilpena Pound always seems to do this, and has me feeling like I’m the first person to visit there.

This rolls into the last reason why you might consider walking off-track…

Off-track walking to reach a certain feature is rewarding. Pictured: off-track in the Flinders Ranges

Off-track in the Flinders Ranges

3. To get away from the world, and feel like I’m the only person in it

National Parks are receiving more and more funding each year to work on visitor facilities, to encourage more people to spend time in our natural spaces. Unfortunately, this can sometimes feel like stepping out of one version of a shopping centre and into another without walls or a roof… but still with the crying babies, and teenagers wearing bum bags.

Stepping off-track and into the bush to escape the world and connect more with your primal instincts is not ‘weird’ – it’s natural! Remember, we came from the bush! Just consider what I’ve listed when contemplating some ‘me’ time off-track. Try to also remember the direction in which you left the track, and for how long you walked. If you go off for a few hours and reach Nirvana – it won’t matter how enlightened you’ve become on your stroll if you then can’t find the track to get back home!

Stepping off-track and into the bush, to escape the world and connect more with your primal instincts, is natural. Pictured Freycinet National Park

Other Off-Track Safety Recommendations

Having covered the general reasons for leaving the safety of the track, and what to consider in doing so – it is important that I also list these remaining safety considerations:

• Tell someone where you are going. Leave a note, make a phone call, or fill in a Trip Intentions Form with National Parks so people know where to look for you – then stick to your intentions!
• Try and carry a communication device: a handheld radio, phone, satellite communication device, or whistle at the very least, so you can signal for help in an emergency.
• A First Aid kit, some food and water, and an emergency layer if you’re going to be off-track for more than an hour. You may not need food and water within that hour, but if you fall over and hurt yourself you’ll be there longer than you intended!
• A navigational tool: phones and GPSs are simple to use, and National Parks provide maps on Avenza for free – but a physical map and compass will never run out of battery. These will help if you become ‘geographically embarrassed’ (lost).

I hope this information has been helpful, and provided a few points to consider next time you’re planning to head out bush.

Sticking to the safety of the track is a nice way to enjoy a walk, because you can switch off and just put one foot in front of the other… but in my mind, the risk and reward of a journey off-track will always be a winner!

The risk and reward of a journey off-track will always be a winner for me! Pictured: Tasmanian waterfall

The post Should You Stay or Should You Go (Off-Track)? appeared first on Snowys Blog.

If you run in the city or the suburbs, you may have to contend with traffic, a few dogs, and lots of bitumen – and it can be hard to build a routine to maintain exercise habits with these obstacles in the way. That’s your end goal, right? To fit a little exercise into your week to keep your body functioning?

So – how can you make running a more enjoyable proposition? How can you create an environment for yourself where you want to go for a run, instead of feeling like you have to go for a run?

For me, the answer was to attempt trail running more often. Sounds nice in theory, I guess: go to a park and run around on dirt, grass, or sand. No traffic, no worries… right?

Well, not in all cases. Just as cafes and bakeries don’t always uphold the same standard of products, not all trails are the same either.

For me, the answer to creating a more enjoyable running environment was to trail-run more often.

So, how do you know what a good running trail is? Is it trial and error? Is there something like an Airbnb for trails, where you can read reviews? Over time, you’ll be able to answer those questions yourself – but you’re living in the now baby, so keep reading and I’ll share my top tips for picking the right trails to run!

Location, Location, Location!

There are a million trails out there, some located closer than others. For mid-week runs, find one close enough to drive to within a 30-minute window. Yes, you may have to drive to get there – but it’s worth it. Once you consider that most other sports and hobbies involve driving, you’ll start to feel less weird about doing the same to go running.

Getting there in 30 minutes or less means:

• It’s not so far away that you lose motivation to get out the door
• For longer runs, it’s the equivalent of an appropriate distance to run there and back
• There’s time to switch your brain from work or home-life mode to running mode, then back again on the way home (to plan a post-run meal!)

For weekend trail running, driving one to two hours is doable and obviously widens your choice of trails. Anything past that length of time, and I’d suggest an overnight stay at the destination trail.

There are a million trails out there, some located closer than others.

Course Layout

So – you’ve found your little area for your mid-week trail runs, or maybe you’ve hunted down a destination trail for a weekend trip. Planning your own course layout is simple enough, provided you avoid the following:

• Any loops or trails that are less than one to two kilometres in length. As well as being too short to build up a rhythm, these will be occupied by walkers, families, and/or slow-moving traffic that will get in your way.

Stretching in a carpark is perfectly normal, post-run!

• Mountain bike trails. These are for mountain bikers, so stay away. They also have lots of turns and rollers which, again, will disrupt your rhythm.

Watch out for obstacles on the trails!

• A track with too many junctions or intersections, and therefore turns. This is a recipe for trouble. For example: a course with ten different changes of direction means you might have to stop ten times, pull out a map, and remember which way to go before getting back to running. The worst-case scenario is when you start to relax among the peaceful bush environment, forget to make a turn… and suddenly have no idea where you are. Try and pick a course with no more than five turns – and if you have trouble remembering them, simply write L or R (indicating Left or Right) on each finger of one hand, and refer to your fingers for directions at each turn.

Try and pick a course with no more than five turns.

The worst-case scenario is when you start to relax, forget to make a turn… and suddenly have no idea where you are!

• A course with an imbalance of hills. Too many aren’t fun, but too little is boring. Like Goldilocks, you want a number that’s just right. I suggest planning your course on a map or GPS app that provides the elevation profile. Over ten kilometres of running, any course with 100-300 metres worth of elevation change is a good aim.

I suggest planning your course on a map or GPS app that provides the elevation profile.

Route Services

Driving to Melbourne is easy, given all the servos, stopovers, and quaint little towns along the way. Driving across the Nullarbor is harder, because there’s less of that.

The same concept applies to selecting a good trail-running course. Keep an eye out for toilets, potential road access points (which are good for emergency pick-ups or stashing water), and whether there is phone reception available. Trail running involves a little bit more risk than road-running, so ensuring you have knowledge of the surrounding areas will help if something goes wrong.

The worst that has happened to me has been almost pooping my pants (several times), getting injured, and running out of water. In all cases, I solved my problems by using a toilet I knew was nearby, limping to the nearest road/exit point, or pushing it to the next rainwater tank. These solutions were possible because I chose my routes wisely.

One of the worst outcomes for me was running out of water, but I pushed it to the next rainwater tank!

Are you a ‘Sandy Sally’ or a ‘Rocky Rupert’?

Not every surface – be it sand, fire trail, single track, gravel, part-dirt, dirt-gravel, rock, grass, or mud – is appealing to all runners. I love fire trails because I don’t need to concentrate too much… and I don’t sink like I do on sand. I also enjoy single-track when heading downhill, because I flow down the mountain as though I’m on skis!

I enjoy single-track when heading downhill, because I flow down the mountain as though I’m on skis!

Not every surface is appealing to all runners.

Experiment with different surfaces early in your trail running career to establish what you prefer. A word of caution with trails: the more ‘out-there’ or obscure they are, the poorer condition they’re likely to be in – which will usually impact on your ability to run with a good rhythm. For example, a fire track in a park nearby an urban centre is likely to be well-groomed and fine for running. On the other hand, a single track somewhere four hours away from the nearest capital city may not be as primed… possibly with more bushes and rocks to run on than dirt.

The more ‘out-there’ or obscure a trail is, the poorer condition it’s likely to be in.

After ten years of trail running, I now feel as though I’ve got the process of selecting the right trails down pat. I’m not saying it’ll take ten years – but I’m not saying these tips will get you there straight away, either. With this advice, one ‘pinch of salt’ to take that may ‘enhance the flavour’ of trail running a little more is that each time you pick a trail, take it slow and first focus on enjoying the run. That was always the aim of trail running in the first place – so don’t forget that it’s what brought you there!

After ten years of trail running, I now feel as though I’ve got the process of selecting the right trails down pat!

Thinking of taking up trail running?

The post Picking the Right Trails To Run appeared first on Snowys Blog.

Mine is a story of hope, facing fear and living an authentic life true to my own values.

Let’s get to know the woman behind Run Like Tanya.

Hi, my name is Tanya and I love long runs on the trails, dehydrated meals lit by headlamps in far-flung huts, and conversations about anything running-related, including poop… because we runners love to talk poop!

So, if we’re going to be friends you should know that I am addicted to coffee – but I quit. I only drink it every second day now, so you’ll want to catch me on one of my caffeinated days. My favourite movie is ‘The Sound Of Music’ and I have been known to sing The Hills Are Alive while running through fields of wildflowers. I feel a great affinity for Maria – she’s my soul sister, and just like her, I can’t sit still. All I want to do is roam free in the mountains and sing!

I have an irrational fear of cows. If we are out on the trails together, I will use you as my human shield – not joking! It’s entirely possible that if I am lacking a human shield, I might just turn around and go home if I can’t find a clear path around these terrifying beasts!

Now that we’ve got all of that out of the way, and you’ve accepted the friendship agreement, we can go a little deeper.

Never one to keep still for long, Tanya thrives on the trail!

My life is fuelled by adventure, human connection, helping people, and a strong desire for self-improvement. For as long as I can remember, I’ve been the person seeking out the new and exciting – quick to learn and hungry for knowledge.

In my primary school days, I actually got a principal’s award in front of the assembly for being the person most likely to lose my jumper! Not that I realised it back then, but I was too busy getting out there to care for where I put my things. I’ve always been ready to make new friends with a welcome smile. Forever curious and full of questions… I must have been an exhausting child!

My journey has been one heck of a ride, and when I think of my younger self, I give that girl a fist bump and a fierce hug for getting here. She’s turned out to be one hell of a fighter, resilient and pretty badass to make it through with her heart and will intact.

In February 2021, Tanya finished The Northburn 100 Miler.

In the way that we all seem to become known as our social media handles, mine has become how I’m most often referred to.

Run Like Tanya – I sometimes marvel at how I became this entity. I didn’t really plan it, I was just a girl running on trails and sharing her story. A story that resonated with people, so here we are.

It took me a while to accept myself being called an athlete. It was a label that felt much like a too-tight t-shirt that you self-consciously tug in a vain attempt to feel more comfortable. But my resistance has given way over the years and now I proudly wear the title.

I first started running about 14 years ago. I had recently quit smoking (for the third time), was dealing with an abusive partner, and life was pretty bad. I had few friends, no job, and nothing to motivate me to get out of bed. It was a winter morning, just another day like any other when a major life change began. I was in bed, losing the will to live when my sister called me. During that conversation, she suggested I run a marathon.

It was a completely ridiculous idea. I didn’t run and it was winter… I mean, I’d need to hire a treadmill because surely, I couldn’t run outside in the cold and rain?! 

But my sister knew me well and once the seed was planted, it began to grow. I figured maybe I should take up running and give that marathon a go. I didn’t have anything to lose, right? That was in 2007, and after three months of training, I completed the Auckland Half Marathon.

In 2019, Tanya’s sister crewed her during the 100 mile Krayzie Kapers.

Running became my saviour. A place I could escape the abuse at home, and an activity that fuelled my desire for adventure, self-improvement and connection. I ran from the pain, depression, and anxiety. I ran to feel powerful and strong. When I first started running, it was with a grim determination, but what grew out of that was something much, much more.

A love, a passion, and a calling.

Today I am an ultra-marathon runner with more 100-mile buckles than belts! My favourite place to be is on a trail or in the mountains. Running has taught me so much, and my adventures continue to help me grow as a person and overcome my own limitations. Happy, limitless and free is my motto, and that’s what running, and adventuring have allowed me to be. I’m excited to see where the future takes me, as I step further into my power and start forging my own path. Going off the beaten track to conquer more literal and figurative mountains.

This is Tanya’s home! The mountains surrounding Wānaka and the gateway to the Southern Alps’ Mount Aspiring National Park.

I am also a storyteller and an advocate. This was like a two-for-one deal, the kind where you’re like, I don’t really need this thing, but since it comes as a package deal, okay.

Both are roles I fell into by accident, and it is always with sweaty palms and a racing heart that I hit upload on the stories I tell. I decided to become an advocate for domestic violence awareness after finally leaving the relationship I was in for more than 10 years and for most of my adult life. I felt a whole lot of shame and stigma around my story, and that was exactly why I decided to share it.

It was not my fault I was abused. I hated the way it was so often talked about in hushed tones like a dirty little secret. Domestic violence affects one in three Aotearoa / New Zealand women, so I knew I wasn’t alone, and the numbers are even more shocking in Australia with reports stating 54% – that’s more than one in two women!

The reasons that had me wanting to stay silent were the exact reasons why I knew I had to speak out. By keeping quiet I would simply reinforce those cultural norms which desperately needed to be challenged. It started with blogs, which turned into podcasts, newspaper articles, and then public speaking. I was able to stand up and be a voice for a hidden part of society and shine a light on a very real problem that is killing people. I have also been able to share my recovery and my story of hope. Mine, like so many others, is a story of pain, horror and hardship. But it is also a story of love, hope and light. It is a story of resilience, grit and determination. I now run free, happy and limitless and that is the story I want to share.

Ridge-running in Aotearoa / New Zealand to celebrate her 38th birthday.

So, now you know to only catch me on my caffeinated days, and you know how I, Run Like Tanya, came to be here. I think this is the start of a beautiful friendship and I promise to be present for the hard conversations. I promise to be real, honest, and keep turning up, and that there’ll be lots of laughs, exciting adventures, and tips as I embrace living life at full speed. There’ll be the excitement, joy, and wonder of a puppy because let’s face it, who doesn’t love puppies!

Welcome to the Snowys Blog, Tanya! What tips would you like Tanya to share?

The post Run Like Tanya – A Story of Courage & Resilience appeared first on Snowys Blog.

‘It was an absolute soul-searching journey, from kilometre one to kilometre a hundred and sixty... I got battled down to my core… You have to go through those things to come out the other side a different person. It was brutal.’

Jackson Holtham is a 24-year old Performance Coach, Snowboard Coach and Ultramarathon Runner. From humble beginnings with Snowys Dispatch seven years ago, the guy continues to go from strength to strength and is staring down the barrel of a bright and inspiring future!

May 2021 played host to the final Hubert 100 event and was Jackson’s first endurance undertaking of this kind. The 100-mile/160km ultramarathon kicked off from Wilpena Pound in the Ikara-Flinders Ranges National Park and spanned 36-hours across the Outback landscape, including the 1,168m summit of St Mary Peak.

Eleven hours is the longest Jackson has previously run and after this experience, he is more eager than ever to build upon what he’s learnt and keep on building.

Check out Jackson’s journey into his first ultramarathon and follow the highs and lows of each step.

The post Running the Hubert 100 in the Ikara-Flinders Ranges appeared first on Snowys Blog.

Turns out the two are quite different, and if you ever get invited to a rogaine convention, it will be quite different to turning up to a rogaining event. One is likely to have a lot of bald people, the other will possibly still have a few bald people, but a whole lot more bold adventure lovers.

So, let’s talk rogaining the sport. As far as sports go, it’s pretty young – it started in the 1970s right here in Australia. There was Rod, Gail, and Neil who came up with the rules and unlike many sports which are named after what you do (for example, football), these guys not so humbly went on to name the sport after themselves. Ro-gai-ne. True story!

Rogaining – the outdoor adventure sport you’ve got to try! 

How Does Rogaining Work?

Rogaining is a team sport, with two and five people per team. The events themselves can go for any number of hours, with a maximum of 24 hours (the championship time limit).

Rogaining is a team navigational sport. 

How is it Different From Orienteering?

Here’s where it gets interesting. Unlike orienteering where teams have to navigate their way along a set course, following a specific route, with rogaining there is only a designated area with various checkpoints known as ‘controls’ placed in random locations.

This sport does differ slightly from orienteering. 

Controls

Each control is worth points, with the most difficult to reach worth the most. If a control is close to the start and is easily accessible then it will be worth fewer points. If it’s a considerable distance away, at the top of a mountain, hidden in a deep ravine, etc., it will be worth a lot more. This is why navigation and strategy are so important in this sport.

The more difficult it is to find, the more points the control is worth.

Planning Your Route

Generally speaking, teams are not given a map of the area with the controls marked on them until a short time before the event starts (usually an hour or two). And that’s when the fun really starts. At this point, teams must start planning their route to see how many points they think they can collect by reaching as many controls as possible within the allocated time.

Once you get your map, then your team can start planning the route. 

Choosing Your Own Route

Teams go literally any way they want, choose their own route, go fast, slow, near, or far – but they must stick together the entire time. There’s no splitting up to reach more controls. The start line of one of these events is like the old Monty Python ‘race for people with no sense of direction’ skit, because when the organisers shout ‘go!’, teams head off in literally every direction imaginable in their quest to collect points.

Everyone will have their own idea of which way is best, and there is no ‘right’ way – only different ways.

The great thing about this sport is there is no wrong route – the teams get to choose. 

Navigational Devices?

In case you’re thinking this sounds like a piece of cake because Google Maps is awesome, I should back up a little and say the only navigational devices allowed are the supplied map and a good old-fashioned analogue compass. No iPhones. No GPS units. Just your wits, map reading ability, and best navigational skills.

This means you need to know how to recognise and understand the features and contour lines on the map, as well as how to use a compass so you can locate the controls – which are often quite well hidden. At times, you could be within 10 or 20 metres of where you think a control is, and still not be able to see it.

See how this could be fun? Frustrating, certainly, but fun too. It’s very much a ‘choose your own adventure’ type sport. A sport of navigation, strategy and, at times, ‘where the hell are we?’.

You only use a compass and a map – no GPS!

Developing Your Route

Each team develops their own route to reach as many controls as they can, preferably the ones worth the most points. But they still need to return within the allocated time limit to avoid a points penalty, for any minutes they are late, back to the finish line.

Recreational rogainers may choose to not venture too far from the ‘Hash House’ base. Instead, they may also travel at walking pace, and not worry too much about using the entire allocated time.

The more enthusiastic rogainers, on the other hand, will have a detailed plan that might involve aiming for a ‘clean sweep’ and collecting all available points on a course. This usually involves flat out running, flawless navigation, a fair bit of ‘bush bashing’ to make it to each control the fastest, most direct way possible (actual trails are usually optional), and often returning within seconds of the finish time.

A 24-hour rogaine will involve going throughout the night without rest. When you’re navigating by sight and landmarks, night rogaining can be especially tricky.

Your team will plan out your route to reach each control in time. 

Is Rogaining Internationally Recognised?

This sport may have been invented here in Australia, but it has been embraced by the international community. It sits somewhere in the vicinity of adventure racing, orienteering, trail running, and chess.

There are actually world championships held for rogaining. 

The World Rogaining Championships

There’s even a World Rogaining Championship, which kicked off in Australia in 1992. This championship has gone on to be held in Canada, New Zealand, Czech Republic, United States, Estonia, Russia, Finland, and most recently Latvia. The next one is set for Spain in 2019 (Olé!), and again in Czech Republic in 2022.

I was lucky enough to attend the most recent Australian championships in the East MacDonnell Ranges just outside of Alice Springs. Here the competitors braved the brutal spinifex and tough central Australian weather conditions to battle it out for the top spot.

The Rogaining championship has been held in different countries all over the globe. 

Is This Sport for the Faint-Hearted?

I was only an observer during that event. However, I was part of a rescue where one of the members of a top team was knocked out by a rock the size of a microwave when making their way down a rocky outcrop.

So, at the top level, no – this sport is not for the faint-hearted.

There are some risks of injury when participating in rogaining.

Basic Gear

Most rogainers will use and wear standard hiking equipment, so here’s a list of the type of gear you’ll need. Just remember, you will be carrying everything with you – so the lighter, the better.

The more serious, fast-moving rogainers will skew towards trail running gear, as it’s designed to enable you to cover more ground, faster.

• Lightweight, comfortable hiking boots to ensure that you don’t get blisters
• Hiking pants
• Compact, lightweight hiking poles that can easily be carried in a pack
• Waterproof map case
• A reliable compass
• Windproof & waterproof shell for cooler conditions
• Hat for warm weather
• Pack with a hydration system
• Gaiters
• First aid kit
• Food with carbohydrates e.g. energy bars and gels, sandwiches or trail mixes (this comes down to personal preference). For more info on nutrition for rogaining, check out this article here
• Electrolyte replacement drink or sports drink
• Headtorch if the event is scheduled to finish at sunset

You’ll need basic hiking gear to participate in rogaining. 

How Can I Get Involved?

If you like the sound of rogaining, you can check out some of the state associations – South Australian Rogaining Association, Victorian Rogaining Association, Western Australian Rogaining Association, Northern Territory Rogaining Association, NSW Rogaining, and ACT Rogaining for the latest events and how to get involved.

Is rogaining a sport that’s up your alley? What are your thoughts on it? Let us know in the comments!

The post What is Rogaining? A Beginner’s Guide to the Sport appeared first on Snowys Blog.

What is Trail Running?

For those of you who aren’t familiar with it, it’s exactly what the name implies: running on trails. It’s what 4WDing is to driving along main roads except runners take their stride to the uneven and rocky terrain of the trail. And just like off-roading, there are a few different rules, tips, and tricks that apply.

I’ve been running trails for seven years now, and have completed quite a few trail ‘ultra marathons’ (anything longer than 42kms) including two 100km trail races on the Ultra Trail World Tour. I’ve learned a few things along the way – some of them, the hard way.

So, here are my best tips for anyone considering trail running.

Trail running is a natural progression if you love hiking and running. Photo: Sputnik 

Top 10 Tips for Trail Running

1. Distance Isn’t Everything

On the roads, distance is your main measure of difficulty. 10kms is 10kms. Maybe there’s a little up and down – but generally speaking, most sealed roads are flat(ish), or perhaps gently undulating. On the trails, all bets are off.

Just because you can run 10kms on the road in an hour doesn’t mean it won’t take you up to two hours to run 10km of trails depending on the terrain, condition of the trail, ascent, and descent.

If you come from a hiking background you’ll be well aware of this. If you come from a road running background it can be a bit of a rude shock. You also use different muscles running up and down hills, then you do on the flat, so it can be exponentially more difficult. If you’re not familiar with the conditions, be sure to allow plenty of time to cover the distance.

Distance isn’t everything when you’re running on a trail. Photo: Sputnik

2. Take Nutrition for the Trail

It’s important you also plan on taking anything you need while you’re out there. Especially on remote trails, you’re not going to find a shop to grab a drink along the way. So if you think you might need it, pack it before you head off.

Water is the obvious one, but if you’re going to be out there for longer than an hour, you may also consider some sort of nutrition. Runners often use energy gels, but if you’re not used to them, they can cause gut issues in some people… so be a little cautious.

Alternatively, take something more tried and true, like a muesli or energy bar. Whatever snack works for you, really.

Depending on what you prefer, gels or bars are a good option for trail runners. Photo: Sputnik

3. Find the Right Hydration Solution

If you’re taking water with you, there are any number of options you can experiment with. This depends on how long you’ll be out there, and how much water you want to bring.

There are hand-held bottles, fuel belts with smaller bottles that sit on a belt around your waist, larger belts that carry a full-sized bottle (and possibly some extra storage), or hydration packs. All of these are good in their own way, and what’s best for you will depend on personal preference.

Some people like the extra weight of water across their hips, while others prefer it on their back as they would with a more traditional backpack. Larger capacity hydration packs can carry two or even three litres of water, sometimes more if they have room for extra chest strap mounted flasks.

It’s also worth mentioning your regular hiking hydration pack may not be ideal for running. Running packs are specifically designed for extra movement – so they’ll be more stable and comfortable than other hydration options.

Running packs are the go-to hydration system for most trail runners as they have the most stability. Photo: Sputnik

4. Storing Your Essentials

The final consideration is whether or not you’ll need extra storage for other essentials along the way. At a minimum, you’ll need somewhere safe and dry to store your car key or mobile phone.

You may also need to carry extra food, layers of clothing, gloves, beanies, or a rain jacket – in which case, a hydration pack with a reasonable capacity will definitely come in handy.

5. Water Purification

If you’ll be running somewhere with a reasonable water source, you may also consider packing a lightweight and compact water purifier in case you need extra water along the way.

I frequently carry a Lifestraw water filter, and it’s been a real lifesaver a couple of times – once in northern Western Australia, and once in Yosemite.

Carry a simple purification system, like a Lifestraw, for emergency hydration. Photo: Lifestraw

6. Run With a Mate

From a safety point of view, I can’t recommend enough to run with a buddy whenever possible. Or, at the very least, take a mobile phone with you. Just keep in mind that some remote trails have minimal or no phone coverage.

Don’t go off on your own if you can – find a running buddy! Photo: Sputnik 

7. Beware of Hazards

Unlike road running, there are any number of additional hazards out there that you wouldn’t usually need to worry about – snakes being the main one. If you’re in a snake-risk area, it’s also worth carrying a good compression bandage and learning basic snake bite treatment.

But mostly, it’s the chance to trip, fall, or do an ankle on technical trails where most people come undone. Experienced trail runners included. You’d be amazed at how easy it is to take a spill as you too tired to lift your foot high enough to clear even small obstacles.

Yes, I’m talking from experience here! Without passing traffic to rely on, the last thing you want to do is spend a cold night on the trails before someone realises you’re missing and comes to the rescue!

In low-light conditions or rougher terrain, it’s easy to trip – so be careful! Photo: Sputnik

8. Get the Right Footwear

While you can definitely run trails in regular running shoes, if you think trail running is something you might be doing more often it’s well worth investing in a pair of trail running shoes.

They have a few fundamental differences that set them apart from regular running shoes. Usually, they’ll often have a more aggressive tread to prevent slipping, and a foot plate. The latter is a more rigid layer of protection under foot, in case you land on a sharp rock.

Trail running shoes also usually have some protection on the front of the ‘toe box’ (the area across the front of your shoe). So, if you kick a rock on your way past you won’t break your toes. I’ve certainly run plenty of trail races in road shoes. But generally speaking, it’s no different to tyres – road tyres for the roads, off-road tyres for off-road.

Trail running shoes have a better tread and offer greater protection than conventional runners. Photo: Salomon. 

9. Keep Your Gear Secure

Experienced hikers and outdoor lovers will likely be all over this one, but make sure you have some sort of waterproof bag to store your car key and mobile phone in. Even on a clear day, you can work up a serious sweat. The last thing you want is an electronic key that no longer works, or to ruin your phone.

The easiest way to solve this problem is with a snap lock sandwich bag. They’re definitely not as durable as a small dry sack by Sea to Summit though (my personal favourite), or another awesome outdoor brand that manufactures them.

Trust me on this one. A few extra bucks on one of these now will save you a lot of tears later.

Keep your essentials such as keys and phone away from moisture while you hit the trail. Photo: Sea to Summit

10. My Final Piece of Advice…

Just start.

Do a hike/trail run combo if you want. Hike a bit. Run a bit. Get used to it. Even better if you can find and join a trail running group. Generally speaking, trail runners in particular are a pretty friendly and inclusive bunch.

Trail runners are a friendly bunch of people – so don’t be afraid to say hello! Photo: Sputnik

Unlike many road runners who are more likely to be running at pace, on the trails we’re much more inclined to walk up the hills and have a chat. If there’s one thing we like to chat about, it’s trail running!

So find a group, ask questions, and you’ll no doubt receive all sorts of tips and advice to help you along the way.

Happy trail running!

Are you a hiker or runner who has converted to trail running? How did you get started?  

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