The complete guide to running, according to an iconic endurance athlete

Whether you've never run more than a kilometre, or you regularly compete in marathons, everyone can agree that running is hard work, both physically and mentally.

However, the health benefits of running are too many to list here - it improves cardiovascular fitness, burns calories, strengthens your muscles, and can even treat depression.

If there's anyone who knows running, it's Aussie legend Sam Gash. The professional endurance athlete and AIA Vitality Ambassador became the first woman to complete four 250km desert ultramarathons in a single year.

9Honey Coach chatted with Gash to pick her brains about all things running ahead of the marathon in Melbourne this weekend.

And her number one tip to remember? "The beautiful thing about running – and fitness in general – is that if you keep showing up to yourself, you are almost guaranteed to get better."

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What do you do when you're in the middle of a run and lose all will to keep going?

We've all been there. There have been countless moments, whether during training or a race, where doubt creeps in, making me question my ability to press on.

There are times when you are doing everything right – fuelling, pacing, mindset – and it's just plain hard. In these challenging moments, I remind myself that I'm making crucial deposits into my mental resilience bank. Every tough kilometre is an investment in mental strength for future races or challenges.

Breaking the run into smaller, more manageable chunks can also help shift perspective. Instead of being overwhelmed by the distance left, I might focus on reaching the next landmark or simply the next step. And, of course, the power of cranking up a tune that evokes a different emotion has worked wonders to lift the spirits. 

What's your number one motivation tip?

To maintain motivation consistently, I would recommend engaging in a program that motivates and incentivises you. I use an app to track my exercise and daily lifestyle choices.

This is something most people can do in today's tech world. It's a great routine to get into to keep yourself consistently motivated and accountable.

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In the end, every run, especially the tough ones, is an opportunity for growth, mentally and physically.

What are your tips for anyone who wants to progress from casual jogging into regular longer-distance running and races?

Transitioning from casual jogging to longer races requires not only a physical shift but a mental one. One of the first steps I would consider is to follow a proven, sustainable and structured training plan.

One that is holistic and focused, with each run having a purpose. For instance, a typical week might include a base mile run for endurance, a tempo run to push your lactate threshold, a dedicated hill or speed session for strength and pace, and then, of course, the long run to build stamina. 

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Remember, our muscles work in tandem when we run, so ensuring they're strong and flexible is paramount. A routine of dynamic stretches before a run and static stretches after, combined with regular mobility exercises, can keep those niggles and aches at bay.

Finally, the power of community, like the kind we've fostered in Her Trails, can't be understated. Sharing experiences, learning from one another, and having that collective motivation pushes you beyond what you often think is possible.

What's your best advice for speedy recovery after a long run?

Run well, Rest well!

The immediate post-run window is a golden period. Your body is primed to absorb nutrients and begin the healing process. Hydration is paramount, especially after long runs when you've lost a lot of sweat.

Refuelling with a mix of carbohydrates and protein helps repair muscle tissues and replenish glycogen stores.

Foam rolling helps release muscle knots and improve flexibility - aiding recovery and reducing muscle soreness.

Sleep is nature's best recovery tool. It's during these restful hours that our bodies undergo the most significant amount of healing and muscle growth.

Lastly, and perhaps most importantly, is tuning into your body. There have been times when, despite doing my best at post-run recovery, my body has signalled the need for additional rest, and you need to respect that. 

What is the best thing to eat before a long run? And after?

The food and drinks we consume will affect how we perform and recover in our running training. For me, understanding my body's nutritional needs has been a journey of trial and error.

Through my work with AIA Australia, I encourage Australians to take an "All or Something" approach to their diet, allowing people to move away from a toxic wellness culture and fuel their bodies properly, without ignoring vital food groups such as carbs.

Carbohydrates are our body's preferred source of energy for endurance activities. A banana with almond butter is a fantastic choice due to its combination of simple and complex carbs. Oatmeal acts as a sustained energy release, keeping you fuelled for longer.

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But running, especially for longer distances, depletes not just our energy but also breaks down muscle fibres. That's where post-run nutrition comes into play. Replenishing glycogen stores is crucial, and a smoothie is an excellent choice.

The berries provide antioxidants to combat oxidative stress from running, the spinach offers essential minerals, and the protein powder assists in muscle repair. Almond milk adds to the nutrient profile without feeling too heavy.