Kellie Emmerson

Kellie Emmerson


Ultra and Trail Runner

What does your standard training week involve?

  • 1-2 x long trail run
  • 1 x hills session
  • 1 x recovery run
  • 1 x tempo session
  • 1 x hot yoga class
  • 1 x myotherapy treatment
  • Teaching 1-2 Body Pump classes
  • Coaching 1 quality session

Where is your favourite place to train?
The great outdoors! Mountains, beaches, and single tracks. I am lucky enough to live at the base of the Dandenong Ranges (east of Melbourne, Victoria), but we will often travel and explore new trails on a Sunday morning.

What is your favourite training accessory?
GPS watch, hydration pack and 2XU Compression.

What has been the toughest experience in your career and what did you learn from it?
Bonking in a 100km race. Going out too hard and not eating and drinking enough. I have learned to pace myself better and to look after my hydration and nutrition a lot better. There are so many variables when running such a long way. You need to control what you can.

Whatโ€™s the most common training mistake you see on the circuit? Any suggestions on how to avoid it?
The endorphins you gain from Ultra distance running and trail running are better than any drug. The vibe is infectious and it is very easy to get caught up in everyone elseโ€™s training and over do it. I recommend a balance of running, strength training, cross training, and listening to your body. Sometimes you just need to rest. Try to stick to a rough plan and never take it too seriously. The best sessions are those enjoyed with mates.

What motivates you to train and race harder?
Being competitive against the best in the world.

Describe your diet/meal plan leading up to a big race:
Lots of food, adding a little more carbs than normal with pasta and rice dishes. I always eat pretty well but live by the motto 'everything in moderation.'

How do you balance your training and racing life with life outside the sport?
Amongst working full time, studying my PhD, coaching for UP Coaching and teaching Body Pump classes, work/life balance can be tough to achieve! Sleep is often lacking. I make sure to always spend time with friends and family and often this will be by doing something active, killing two birds with one stone! I am lucky enough to be able to train with my best mates and partner and never miss a Sunday family dinner.

Best and worst thing about being a professional athlete:
Given that I still need to work a full time job, the worst thing for me is a lack of time to fit everything in, and never enough annual leave! The best things about being a high level athlete are that I am able to inspire others and share my knowledge and experience while being a role model for health and well being.

In five years time, I'll be:
Who knows?!


  • 3 x Australian long-distance trail champ, breaking the record on each occasion.
  • Ranking 8th on the Ultra Trail World Tour in 2018.
  • Top five finishes in some of the biggest competitions in the world:
    • 1st UTA100 2018
    • 4th MIUT 2018
    • 5th UTMB 2017