#MOTHERMUSE Scarlett Duncan

At MOTHER SPF, we're dedicated to promoting the joy of self-care. As part of our commitment to holistic wellness, we're thrilled to introduce you to DOSE Running—a lifestyle and recreational running crew founded and led by Scarlett Duncan. Scarlett, with her background in Preventive Health specialising in Exercise and Sport Science, brings a wealth of expertise to the table. She's not just an ultra-marathoner; she's also a qualified Pilates instructor, Strength & Conditioning coach, and holds certifications in running biomechanics and exercise physiology.

Scarlett's approach to running goes beyond the miles. She believes in movement as a catalyst for growth, resilience, and self-discovery. As she puts it, 'Running is a tool for growth, confidence, resilience, learning about yourself, and trusting your own intuition.' Through DOSE, Scarlett offers specialised running training programs both in the Western Suburbs of Perth and online through her Running Reimagined coaching service.

Stepping out of your comfort zone is central to Scarlett's philosophy. She encourages her community to embrace the unknown and discover their full potential through running. Are you ready to embark on a transformative journey?

Why do you love Ultra-Running?

I've always found joy in running, long before I knew about the science behind it, like 'DOSE' (dopamine, oxytocin, serotonin, and endorphins). These organically occurring chemicals within us are further supported by feelings of connectiveness, nature and exercise itself, making running a holistic experience. Running really invites you to nurture all of these. Ultra, in the running realm means anything beyond the marathon distance (42.2km+). I’ve been through some immensely challenging times with my physical health, and ultra-running has been a big motivator to work mind and body together. When I am ‘ultra’ fit, I feel invincible, unstoppable and I feel grateful. Who wouldn’t want to feel like that? Resilience is a by-product of the ultra process, and if you’ve ever been tempted to do one, you absolutely should – it’s transformative. 

What has been your biggest challenge in ultra-running? 

For some, running can be their entire identity, and there is no denying that that approach can help you reach your potential, however for me, I’ve had to be mindful not to let it consume me entirely, which in turn, I believe has made me an exceptional running coach because I’m not simply relying on my own talent, natural ability and results for credibility.

Managing my autoimmune disease Rheumatoid Arthritis which ironically affects the joints, and all the complexities that go with having an overactive immune system whilst also taking your body beyond the comfort zone, not just in the event itself, but the training that goes with it, months and months of training. Given the time consuming nature of ultra-running, a process that can’t be rushed, it can be a balancing act of sacrificing other aspects of life in order to nurture running, and with an autoimmune disease it feels like the ability to do that can be taken at any minute, so whilst many ultra-runners will make it their near whole identify, I’ve had to be mindful of that. I work with a lot of athletes that also have their own challenges, and busy careers and lives to manage, so the silver lining is, I feel I have a deeper understanding of the novice-recreational athlete and a deeper empathy than the typical athlete coach. There’s always a silver lining to even the most frustrating things. 

In what way have you witnessed someone's running journey transpire across other areas of their life. Can you give us an example?

I am fortunate to work with so many ambitious and intelligent people who have often spent a large portion of their lives committed to others, their careers or often both. When they make the commitment to invest in themselves again, they often think of the goal more so than the process. But over the process they are exposed to DOSE and often comment on how energised, rejuvenated and focused they feel. They’re forming new habits, that eventually become an effortless lifestyle. These sustainable habits enhance their daily lives and interactions, creating a positive ripple effect across various aspects of their well-being. Running is great for developing resilience and building confidence.

Most people would think you're crazy when you say you enjoy going for a 100km run (which Scarlett completed last year FYI) What drives you? What gets you through those long hours running? 

Embracing the unknown, approaching it with curiosity and accepting that you’re going to be out there for the entire day. It’s almost indulgent to be that present with yourself, something in this fast-paced ultra-connected world I consider a rare gift. You see the best of human-kind, it’s raw and authentic and you get to be part of it all. It usually takes me time to reflect and truly appreciate what I’ve accomplished, what I am capable of, but it certainly reinstates the fact that I can do hard things, adapt and I can trust myself, which gives me confidence in day-to-day life. I often get asked if I listen to music (which I don’t), or what do I think about for all that time, don’t I get bored? It’s honestly a meditation on the move and my mind is free. 

What are your Ingredients for consistency? 

Seasons. Periodisation. Recovery. And, of course, the DOSE Running three pillars for thriving, being, nature, community and exercise. Nothing in nature flourishes a hundred percent of the time, so learning when to back it off, go harder, or accept that your priorities change is great. With that, when you respect that training doesn’t have to be ‘all or nothing’, then you continue to run and enjoy your running even when you’re not goal focused.

Off the back of ultra-training blocks (part of periodisation), I tone down my running however it can feel strange to simply go out for a 30 minute comfortable run when you’re used to 90 minutes, so understanding the sports science is hugely helpful and then applying it to myself or others to ensure the best experience is key in ensuring a balanced approach that optimises performance and well-being. 

Your Go-To meal for fuel, pre run?

Ooooh this is such a tricky one, but pre-run, it’s always a carb rich meal. My favourite pre-race meal is SALs’ gluten free gnocchi with my homemade basil pesto. Ultra-running has really taught me the value and importance of getting enough energy for both general health and for performance., guarding against issues like relative energy deficiency in sport (REDS). I really see food as power.

Your Go-To meal to fuel & nourish your body post run?

Food is key in recovery, and therefor consistency. Post-run I try and eat within 30 minutes and ideally it ticks all the boxes in terms of protein, carbs, healthy fats and lots of fibre (and colour!). Steak or salmon, with roast vegies, salads with avo, nuts and quality olive oil, and always greens and colours to tie it all together. This takes a bit of organisation and if it’s not realistic, I’ll tie myself over with something along the lines of protein yogurt or a protein drink and a banana between the session and preparing a wholesome meal. 

Do you have a post-run routine? If so, what is it? 

I run at wild times of the day, it could be a 4.30am start or an 8.30pm finish, pending on my running goals, work schedule and commitments. I’ve learnt that adaptability benefits both my performance and well-being. Understanding this has meant that I’ve achieved remission status with my auto-immune disease whilst also training for and competing in ultramarathons, of which most health and medical professionals have pointed out as being two very opposing goals. The most consistent post-run routine I have includes mobility, mainly in the form of Pilates. 

When you hit the trail, what do you always carry? *Hopefully some natural SPF

Less is more, I always feel free that way. 

If I’m out there for a while then I’ll have my trail race pack on with some water, nutrition, a snake bandage, and my phone. 

I always pre-apply MotherSPF before my run, and my fave is the touch up stick. I always have one in my sporty bag, and one in my handbag!

Lastly, how do you define success?

Ultimately, for me, success is not a distance, a time, a podium finish or even a destination. Finding balance across life’s facets and experiencing moments of ‘ikagai’- a sense of purpose and fulfilment defines success. It’s about continuous growth and positively impacting others’ lives, which I am privileged to do through my passion for running.