Coastpt

11/10/2025

One month of our new volunteer roster and we keep getting stronger. Thank you to everyone who has joined us for a run or a hike. Most importantly thank you to everyone who has put their hand up to lead a run or hike. Whilst we are blessed to have experienced run leaders like Erin we are just as lucky to have volunteer run leaders who are stepping outside their comfort zone and leading runs for the first time. That’s what makes Trail Chix so special you can be an experienced runner or a back of the pack runner who’s just starting out, we all run together as one. So far no one has gotten lost 😄
We also need to thank some of our supporters from within the running community Fearless Femmes (Run Thursdays at Currumbin), Steve Jackson Trail Trips & Events (Steve has lots of races coming up make sure you check them out), Graeme Coastpt (Strength and Conditioning Coach, Graeme was one of our first supporters 11yrs ago) If you can, please show them your support.
Let the trail adventures continue 💙

09/03/2025

Strength Training For Distance Runners

Swipe ⬅️

09/08/2024

08/01/2023

Strength Training for Runners
Many distance runners lack the confidence to do strength training on their own.
That’s understandable when you see experienced people lifting heavy weight. Everyone has to start somewhere, hiring a Qualified Strength & Conditioning Coach is the best place to start.
Learning the basic movement patterns and when and how to progress them is key to your success.
Having a properly designed individual program minimises the risk of injury in the gym giving you confidence to enjoy getting stronger. You start where you are in your journey, not where others are in a safe, supportive, fun environment.

08/07/2022

It’s a known fact that runners are not the best at rehab, but that can be said for most athletes anyway. Often when a Runner is told they can’t run they lose part of their identity, even their social network is affected. At some level we can all relate to that. They can feel isolated for a period of time and often rush back to their running family too early. This can result in an injury merry-go-round. Not only does the current injury let you know it’s still there, but other areas of the body that have maintained their conditioning due to running loads become de-conditioned which now increases your risk of an injury at a different site. This is an incredibly common occurrence E.g. someone has an injury to their foot both lower limbs de-condition during a forced rest and soon after when they’ve return to run their contralateral knee which was slightly irritated pre-injury flares up and becomes a real issue. So just because you have an injury in one site doesn’t mean you can’t continue to load the other muscles/joints with a strength and conditioning coach reducing the risk of another injury. You could see the injury as an opportunity to improve and maintain other areas / systems of your body. Your goal should be to come back stronger than before the injury, rather than hop back on the merry-go round. 💪

04/07/2022

Strength Training for endurance athletes.

A recent study involving long distance triathletes showed that athletes who strength trained 2 x week for 45 minutes >85% 1RM 1-6 rep range improved their running economy by 5.7% in 12 weeks. The control group who only ran [no strength training] only improved their running economy by 1.6%
Previously the participants did 12 weeks of strength training @ 70% 1RM, 3 sets of 10 reps with no increase in running economy. This study showed that people doing popular circuit group classes where weights were light to moderate/higher reps wouldn’t see an improvement in their running economy.
The authors noted that the weights lifted needed to be above 85% of the max weight they can lift once for an improvement in their musculotendinous stiffness. This stiffness contributes to the absorption and release of elastic energy which is a major factor to improving running economy. 🏃‍♀️ 🎥

01/07/2022

The fact is, everyone - both men and women - naturally loses muscle and strength with age. If you do nothing to stem that loss, you can expect to lose up to 8 percent of your strength each decade after your fortieth birthday, and that accelerates after age 60.

The years around menopause can make this worse, as estrogen is essential for muscle stem cell function and maintenance and is also a main driver of muscle mass and strength.

Now is the time to lift heavy sh*t! to build and maintain muscle quality and preserve balance, coordination, and proprioception for daily tasks!

https://bit.ly/3yE1p7b

03/06/2022

Contrary to popular belief, Long Slow Distance Running is not the best form of exercise for Peri / Post Menopause Women wishing to improve their Body Composition, ( fat loss ) Health, Feeling Good, Energy Levels.

Strength training is.

If you want to maintain your ability to participate in your favorite activity, sport, feel energized, achieve your body composition goals, (lose fat) stop the injury Merry-go round, feel confident then be guided by a professional in Strength and Conditioning on how to get started. These popular circuit style classes are great initially but often lack the proper progression and load to stimulate the desired outcomes of peri / post menopausal women.

22/05/2022

Every kid should play multiple sports

If you’ve been paying attention to youth sports over the last few decades, you’ve probably noticed a similar trend. Winter rolls around, and Little Johnny,...