Q&A - NORTHERN RIVERS RAIL TRAIL RUN w JOSH FERRIS

Favourite run session you like to do when in your racing block? 

This doesn’t happen very often for me but I would say my favourite run session is a hilly fartlek consisting of 10-12km of rolling hills. This session ranges from 15 seconds of effort to 3 minutes depending on the length of the hill (Uphill hard - downhill/flats easy). I’ve got a good loop out the back of home where this session works perfectly. For someone who is quite run injury prone it’s a great way to add variety and intensity without over doing 

Best place to run in your local area? 

Living in the Tweed Coast we have access to a lot of great trails, some of which I’ll have to keep close to my chest. But I do love running on the rail trail not only is it quiet but it offers a great running surface and many different parts of the trail you can run to break it up. All the way from Wooyung to Murwillumbah with some amazing scenery and features!

As someone who’s had their fair share of set backs due to running injuries- what advice would you give others to help stay injury free? 

Eat and eat. As triathletes or even as a runner, calories are your best friend. Fuelling adequately pre, during and post session. Aid Station is a great place to cover all your bases to fuel adequately. Consistency is key and you can’t be consistent if you’re injured. Another one would be to trust your gut feeling. 10 / 10 your body knows it’s tired so listen to its signs. Sometimes this could be adjusting sessions or having a simple chat with your coach.

Do you listen to music while you run? If so what’s on your play list? 

Im a 50/50 kinda guy. When I do listen to music my go to atm is a lot of X-CLUB along with Mark Bouris (straight talk) to get my info in.

Fuelling for a hard run sessions? What’s your go to nutrition and do you use the same for race day? 

When fuelling for hard sessions I always make sure I’m adequately fuelled going into the session. During, I’ll use my Aid Station soft flasks with either Precision or Morton carb mixtures. I find it easier to constantly sip fluids than taking in large gels in one go. I always try to fuel in training how I would fuel in races. Again consistency is key. Post; making sure I’m replacing what I’ve lost with carbs and protein to be ready for my next session and recover well. 

What shoes are in your rotation and why? 

When it comes to shoes I like to have variety. For me I run in ON, they have a great range. 

Long easy runs I like to wear Cloudmonster 3’s. Tempo runs and sessions either the Cloudmonter hypers or the Cloudultras if I’m on gravel.

Race day you can’t go past the Cloudboom strike 2, light and super responsive.

Long slow run or track/speed session? 

Speed session because I’ve been starved of them. 

15km into the run of a 70.3 - what’s going on in your head?

Honestly I try to stay as present as possible coming back to my processes. Good leg drive relaxed in the arms and keeping high cadence. I am also usually pretty cooked so I’m equally as excited for that finish line. But definitely like to stay as present as possible.

Thanks Josh!