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Committed to the novice and recreational runner, this is running reimagined, redefined, and rejuvenated. It’s only a crazy dream until you do it. We’re here to make that process simple, enjoyable and sustainable.

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Hills, you either love them or you hate… either

Hills, you either love them or you hate… either way, you should learn how to optimise them!!!

3 places have become available in our SOLD OUT ‘All Things Hills’ workshop this Sunday, Perth!

This workshop is tailored to meet the needs of endurance trail runners.

DM if you’d like to attend. First in first served basis (those who were already on the waitlist, check your email, you’re in 👏🏼)

Workshop facilitator: Scarlett Duncan
BSc Preventive Health Specialising in Exercise and Sport Science
Athletics Australia Qualified
Certified Pilates Instructor
Ultramarathoner & Passionate Coach
ASCA Strength & Conditioning Coach;
Placement at Western Australian Institute of Sport (WAIS)
Lululemon Ambassador

Would you enjoy running more, if you compared your

Would you enjoy running more, if you compared yourself less?

Tues & Thurs - the place to start if you’ve ever worried about being too slow.

This morning we enjoyed the trails, with some runners taking a 400m loop, others a 500m loop. The magic being, the pressure is off, we’re all out there together taking steps to be our best selves.

Compound interest, and it started when you booked your class and set your alarm… keep accumulating, keep taking the little steps

😚 Scarlett

sun, sand & smiles 👌☀️🏖️🌊 Ps. Sand

sun, sand & smiles 👌☀️🏖️🌊
Ps. Sand was optional, primarily for those doing Margs Ultra & other trail events.

Main set options
#1 ▪️4-5 x 1km on path
OR
#2 ▪️4-5 x 600m soft sand
OR
#3 ▪️Smaller dose of sand, mixing the two

My job as a coach is not only to help you navigate the best dose for you (load/capacity) but also the bigger picture in terms of volume weeks, intensity, and other considerations such the weather, terrain, how you’ve been recovering… oh and of course help you prime your body for running & enjoy the process 😜
✌️ Scarlett

This FREE resource touches on… ☀️impact for

This FREE resource touches on…
☀️impact force applications
☀️propulsion force dynamics
☀️running gait on sand
☀️training implications including running form, strength & conditioning, plyometric training
☀️ adaptation strategies
☀️ what the masters runner might want to be aware of
☀️ shoes for soft sand running

Sometimes it’s helpful to know why it’s so damn hard on soft sand, and what you can do about it between now and your next event.

If you’re gearing up for @rapidascent Margaret River Ultra Marathon, you should certainly be,at a minimum, micro-dosing with soft sand by now.

Our next workshop ’All Things Hills’ is on the 17th of March & there’s just 2 places left!
- Pilates primer
- How to tackle uphill running efficiently
- How to optimise downhill running & minimise impact on your body
Terrain similar to that of MRUM trails.

Coach Qualities & Qualifications ✨ Meet Coach Er

Coach Qualities & Qualifications ✨
Meet Coach Erica!
Erica holds qualifications in…
▪️BSc Exercise & Sport Science
▪️Cert III & cert IV in Personal Training
▪️Athletics Australia Coach
▪️Physiotherapy student - 3rd year
▪️01:38:43 Half Marathon - all whilst studying & working full time🤪

What’s even better are Erica’s qualities!
I asked our members & this is what they said:
Caring, humble, compassionate, intelligent, kind, funny, fair! They also warned me that despite being all those things, she can put on a gruelling training session 😝

You’re amazing Erica, we’re so fortunate to have you on team DOSE 🙌

Sprints training for the endurance athlete? This

Sprints training for the endurance athlete?

This mornings session was a neural training session.
Neural training focuses on improving the nervous system’s efficiency to help your performance.
The nervous system is crucial for coordinating your entire kinetic chain.
Enhanced neural efficiency can lead to…
- Improved running economy and efficiency.
- Better muscle coordination and power.
- Increased ability to maintain high-intensity efforts for longer periods.
- Potentially reduced risk of injury through better movement patterns and muscle activation.
- Plus they’re a great movement screening tool for coaches, and with so many repeats I could get around to everyone who would benefit from some minor tweaks in their running gait.

We did an extended warm up run (option to take the soft sand or path) as some of our runners prepare for sandy trail events.

Plyo’s geared towards sprinting on grass.

3 x 30-40m strides, speed intuitive to the runner

8 x 70m OR 100m sprints at 95+% on a 2.30min cycle.

A highly neural training session could be as extreme as 6 x 40m sprints with a 5-6 min rest. It’s all relevant on the athletes previous exposure & their performance goals. Hence ours isn’t that extreme!

PS. Apparently over 95% of people aged 30 or over will never do a sprint again in their life.

Sprinting can:
-increase healthy hormones
-increase heart health
-burn fat effectively
-increase core strength
-help build muscle mass

1. January is a time for fun, spontaneity & rejuve

1. January is a time for fun, spontaneity & rejuvenating. It’s a really valuable time to reflect & dream, which can bring you greater clarity around your values, intentions & goals.

2. February, for most of us means routine. Now you can take your intentions & match them with strategies, implementing & integrating them into your life.

3. @atomichabitsjamesclear 📖 makes #2 simple. My favourite being atomic habit architecture. I’ve revisited this to support one of my self care goals of reading 12 books in 12 months. Phone away. Book out.

4. Rather than focusing on what you’re going to cut out or quit, focus on what you’re going to add in or include & replace it with that.

5. Make your social life healthy, even if it means expanding your circle. Connection is one of the three DOSE pillars for thriving, it elevates quality of life & can help you stay accountable.

6. For 99% of us, we’re going to ’break’ our new healthy habits at some point. Don’t get yourself in a tizz over it, get back on the horse & get going again.

7. If you feel out of balance, The Wheel of Life or Ikigai are great tools to help you assess the bigger picture & your priorities. I’ve had Ikigai as my screenshot for at least 8 years, I only really understood what it meant about 4 years ago, and still, every now and then I lose it and need to reassess. We grow and change.

8. Nourish yourself so you can nurture others. All my life I’ve felt guilty for taking time off, for enjoying luxuries, for putting myself first. Letting go of that (still working on it) has unleashed a new type of energy that I then get to use to support & elevate the lives of those around me.

9. Long term consistency trumps short term intensity. Discipline can sometimes even mean taking a rest day (which runners are notoriously bad at doing!)

Last but not least….

10. ENJOY THE PROCESS.
The secret is pursuing it for long enough that you get through the uncomfortable parts, like sunrise alarm clocks & like joining a group for the first time. If you enjoy the process, your NY goals can turn from chores to simply part of who you are and how you live.

What would you add?

Every woman’s marathon… @amandascgorman 💛

Every woman’s marathon…
@amandascgorman 💛
My fave poem of 2024, our year of more #doserunning

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