In the following interview, I learn about Dawn Nunes' journey from physiotherapist to accomplished ultra runner and run coach. Dawn shares her own experiences recovering from a hamstring surgery, her transition to trail running, and her involvement in obstacle racing. We cover her training routines, gear recommendations, and the strategies that help her tackle races like the Ultra-Trail Snowdonia 100 miler. Dawn also provides practical advice for those new to ultra running, insights into her coaching methods, and details about her upcoming book. In addition to her love of running, Dawn has also played field hockey at a competitive level! If you're interested in the world of ultra running and the realities of training and coaching, read on...
Thanks for speaking with us, Dawn. Firstly, what inspired you to become a physiotherapist and run coach?
I love to see people thrive and achieve their goals and to physically assist them through rehabilitation of injuries and then taking it further to coaching them to their goals; ticks all the boxes! I love to talk and as an avid runner myself I can share my personal running journey with them including going through the rehab process myself from surgically having my hamstring re – attached.
So, how did you first get hooked on ultra running and obstacle racing? What was the spark?
I’ve always loved to challenge myself. After my hamstring operation, I took on an exciting adventure in Cape Town, South Africa, called the 13 Peaks Challenge which is over 100 km and 6000 metres of elevation. I had mostly run road prior to this, but fell in love with the trails and my thoughts were to run longer as it is more of a challenge and you see more of the beautiful surroundings. I love the complexity of problem solving all the different elements which make up training and executing an ultra-race and then sharing my experience with others for them to push themselves in their goals to show that they can achieve big scary dreams.
Obstacle racing is relatively new to me. At first, I was not able to do a single monkey bar. I continued to train and loved to see the improvement especially with the hanging obstacles. I have competed the past two years in the British OCR Championships and won my age group both years. This was a definite highlight.
When you hear the word "adventure," what comes to mind for you?
A big challenge, learning something new and exciting and grabbing some friends to join in...coffee and trails are usually involved!
What drives you to tackle big challenges like the Ultra-Trail Snowdonia 100 miler? What’s the thrill for you?
I love having a big personal goal to work towards. I love seeing how consistency in training – especially when you look back – has grown and shaped as well as surprised me to see what I can accomplish. Equally, I love to share the journey that I’m on – learning from others and then encouraging – especially ladies – to work towards big scary goals to see what they can do and believe more in themselves. The finish line feels are a definite thrill.
Can you walk us through your training routine as you gear up for such a demanding race? What does that look like for you?
The biggest win is consistency. I have run and completed two other 100 milers and they have all been trained for in different ways. For UTS 2025 (Ultra Trail Snowdonia) I have decided to have a coach on board to keep me completely focused on the race and ultimately get me in the best form for race day. I typically train 4 – 5 days a week running with 2 strength sessions. I will always have a full rest day in the week. I have started early to train for this race and given myself 9 months of solid focused training. This first phase of 16-20 weeks has been low mileage – typically 25 – 35 miles per week – but the biggest change has been the emphasis on two quality sessions – speed and hills at pace. This will give me a solid base to work from. I will then progress to longer runs with my strength work changing from heavy lifting to more dynamic and specific single leg work.
In this second to third phase I will also get into the mountains in Snowdonia to train on the terrain and get more comfortable on the technical, stoney, slippery paths as well as the elevation. On all of these runs I will practice my nutrition plan and wear all my gear so that I know what works for me. I have chosen – together with my coach – not to race too much but rather to get into the mountains and train.
What are some key tips you’d give someone when it comes to picking the right gear for ultra running?
Spend the money on quality. There is a reason that some gear costs more – it works, is usually lighter and more resilient, and lasts. When trying on gear, if it does not fit or feel comfortable immediately, do not buy it. Practice in your gear to see whether it chafes or fits well and you can adjust, adapt or get more appropriate gear.
How has your background as a physiotherapist shaped the way you train and coach others?
I have a deep understanding of the human body and placing stress on it in different ways. With being a physiotherapist, I am specific about training goals as I am when giving rehabilitation exercises. For example, what terrain to train on, time based and I ask about shoes and try to prevent injuries by asking about any discomfort or niggles and adjust the program to accommodate so that the runner can continue to run while rehabilitating or resting an injury. I love the combination of the two.
What’s the most unforgettable adventure you’ve had so far? What made it so special?
My first 100 miler – Ultra-Trail Cape Town. I had moved to the UK 8 weeks prior to my race, flown back down to South Africa for the race and had the most incredible crew of friends and family cheering me on. The celebration at the end was wild and it was most definitely a team medal.
When the going gets tough during training or races, how do you keep your motivation up?
In training I break it down and make it more manageable. If I am doing sets or repetitions of speed work and it feels a bit much, I then blast the music and focus on the set that I am running rather than thinking of future sets. In the big races, I organise a Whatsapp group of friends who I know are following my journey and cheering for me and this keeps me moving forwards. I will also write one or two key words on my hands for the race to keep me going. I had “journey” and “focus” in my first 100 miler. Always enjoy the journey but never lose focus of the goal – the finish line.
If you could give one piece of advice to someone just starting out in ultra running, what would it be?
Be consistent in your training and progress steadily. If you can, find like – minded people to run with and encourage you.
What do you love most about sharing your adventures with others?
Seeing them taking on their own adventures and breaking down their own perceived limitations.
As you look to the future, what goals do you have, both in your running journey and your professional life?
UTMB is a massive goal for me to experience this iconic 100 miler race covering three countries in Europe. I would still love to break 20 minutes for a 5 km, but I would need to dedicate some specific speed time to this goal. Professionally I am going through some big changes at the moment moving towards more coaching and splitting my physiotherapy between London and working at Slade Fitness in Sevenoaks. I would love to see my running assessment grow more and my ladies trail running group – UKWanderWomen - continue to grow. I am also releasing my first book about my first 100 miler in the next few months too.
If you had to pick just one food to eat during races for the rest of your life, what would it be?
Baby potatoes. Savoury, salty, easy to eat and satisfying.
What’s the strangest or most surprising thing you've stumbled upon during a trail run?
Strangest – A full carcass from an antelope.
Surprising – A puff adder snake that was coiled to attack!
What’s your go-to song, playlist or podcast when you need a little extra motivation?
Anything with a beat. Artists like Katy Perry, Imagine Dragons, Linkin Park, Pink are a few, as well as great songs from movies like Pirates of the Caribbean where you imagine the scene. Podcasts – I’ve recently discovered a few absolute gems: The Real Science of Sport, The Trail Chasers, thismummarunspodcast, Science of Ultra, Choose Strong, Tea and Trails and Out of the Fishbowl (which is my brother’s thought – provoking one).
If you could dream up a new obstacle for an obstacle race, what wild idea do you have in mind?
A see – saw jump. You need another person to jump on the one side of the see – saw to catapult you over the wall!
And just for fun, if your running shoes could talk, what do you think they’d say about all the adventures you’ve taken them on?
Every mud mark- and worn-down tread tells a glorious story of each run. The best ones have been when it went from black as night and that fireball in the sky slowly started to peak over the horizon.