Running 4 Happiness Project

Another run ticked off although at times a climb/walk or even wading through the swamps at the top slowed us down. The weather was typical of the trip so far with some lovely water that kept falling from the sky. All in around 815m elevation over 15km 😲 and safe to say we are done for the day.

We all love that feeling of new shoes. Some even go as far to have some fast shoes. These fast shoes usually bright in colour not only make you look great, but obviously make you run faster ❤️💛💚

Tempo runs are one of the most effective ways to improve endurance because they target your ability to sustain effort over time. By running at or near your threshold, you are training your body to manage fatigue more efficiently.

This leads to several important adaptations.
Your body becomes better at clearing lactate, which delays the point at which fatigue begins to increase rapidly. Your muscles become more efficient at using oxygen, and your ability to maintain a steady pace improves. These changes allow you to run faster at the same effort, or maintain the same pace for longer.

Tempo runs also develop pacing awareness. Because they require a controlled effort, they teach you how to stay consistent rather than starting too fast and fading.
Over time, this improves both physical performance and confidence in your ability to sustain effort.

Simple takeaway: tempo running improves your ability to hold pace without breaking down.

We’re excited to officially announce the next round of our Stromlo Morning Group! ❤️💛💚

If you love trails, hills, adventure and building strong, resilient running legs — this group is for you. It’s also the perfect opportunity if you’re thinking about taking on the Stromlo Running Festival this year, with sessions designed to help prepare you for trail running, elevation, strength and terrain changes.

📅 FREE TRY-OUT SESSION - Thursday 9th July 2026
📅 10-Week Block Begins - Thursday 16th July 2026
⏰ 6:00am Starts
📍 Stromlo Forest Park

Over the 10 weeks we’ll cover a huge variety of sessions including:
• Hill repetitions
• Trail intervals
• Strength-based running sessions
• Fartlek training
• Tempo efforts
• Running form and efficiency work
• Terrain and downhill technique

Every session is fully adaptable, meaning runners of all levels can train together while still working at their own pace and ability.
✅ Build strength and endurance
✅ Improve trail confidence and technique
✅ Develop climbing and descending ability
✅ Improve running economy and fitness
✅ Be part of an incredibly supportive run community

Joining the group also gives you access to our private social run community where we regularly meet at Parkruns, social runs, trail adventures and weekend road excursions ☕🏃‍♂️🌄

Whether your goal is fitness, trails, fun, consistency or preparing for an event like
Stromlo — this group is built to help you become a stronger and more confident runner.

Come along for the free session on the 9th July and see what Running 4 Happiness Project is all about.
Message today for more details 👊❤️💛💚

2nd Run of the day, this one got sketchy. The weather changed fast at the top with the wind so hard you could barely stand. But we had no choice but to soldier on. Really technical this one but again, so much fun. We both had a few tumbles and are covered in mud, but we wouldn't have it any other way.

Run number 1 of the day, out to the top of a huge hill in Grasmere. The weather was, well the weather was everything 🤯. Rain, sun, hail, winds.. but this made it so much fun. The views, the climbs, the company, just a great run.

Last, but certainly not least, in our Running 4 Happiness Project Ambassador introductions is the amazing Lisa ❤️💛💚

Lisa holds a very special place in the history of Running 4 Happiness Project as she was my very first coaching client when the business began. To this day, she is still going strong and continues to be an incredible part of the R4HP family.

Over the years, it has been a privilege to watch Lisa's running journey unfold. Through all the training, events, challenges and achievements, she has remained one of the most positive and supportive people you could hope to have around. No matter the session, event or social gathering, Lisa always brings a smile, encouragement and a positive energy that lifts those around her.

What started as a coach-client relationship has grown into a genuine friendship, and I’m incredibly grateful for the support she has shown not only to me, but to the entire R4HP community over the years.

Lisa embodies so much of what we value at Running 4 Happiness Project — kindness, consistency, positivity and a willingness to support others. We are incredibly lucky to have her as part of our ambassador team and run family.

We asked Lisa what running means to her and this is what she had to say:

"After years of running around after kids and my husband, it’s so easy to forget that you need something just for yourself. Running became that for me — a physical and mental escape where I get to show up for myself.

I still remember seeing that Running 4 Happiness Project post and thinking, ‘Alright, let’s test this happiness theory.’

And how wonderful it’s been — and continues to be — challenging me and taking me on journeys I never thought I was capable of.

I’ll forever be grateful to Sean and Kat for creating a community that doesn’t just support you but feels like family."