Exercise Physiologist Zoe Toland On Running, Movement & Motivation
“I have always loved movement and wanted to help others either just starting to exercise for the first time or helping people improve in whatever sport they may be involved in.” – Zoe Toland
From Irish dancer to competitive runner, Zoe Toland has been embracing the joy of movement since her youth.
Her background as an Irish dancer opened up a world of opportunity – from travelling to Ireland, to connecting with like-minded people on her journey. When she steered away from dancing to take on other challenges, running gave her the routine and structure she craved. Both herself and partner Tom joined the running phenomenon during the Adelaide COVID-19 lockdowns of 2020, trading the gym for outdoor exercise.
Lacing up in nature gave Zoe a new and revitalising perspective, doubling up on the positive benefits of running as an activity that naturally supports stress relief and overall wellbeing.
Zoe is passionate not only about the power of running itself, but her running community, RunAsOne. This supportive and uplifting environment helped her continue to grow in the sport – with her training partners boosting her motivation and unlocking her potential as an athlete.
Inspired by the infectious positivity of her running group and the commitment of each and every member – it’s evident that for Zoe, running isn’t a solitary sport. Running is about people and connection.
Zoe Toland in the final of the 1500m at the 2023 Chemist Warehouse Australian Open and Under 20 Championships in Queensland.
From competing in interstate races side-by-side with top Australian runners, to tackling 10km events at the Gold Coast Running Festival and Melbourne Marathon Festival with a smile, Sportitude has been honoured to have Zoe as one of our ambassadors. Among her priorities is enjoying the process – remembering that challenges can make us stronger, and that the journey is just as significant as crossing the finish line itself.
The joy of movement has had such a positive impact on Zoe’s life, that she currently works as an Accredited Exercise Physiologist (AEP) at Flex Clinic in Norwood and Pro Health Care at Kidman Park, South Australia. Within this role she develops personalised, research-based and sustainable programs to support the long-term health of her clients and help them achieve their fitness goals. With a focus on injury prevention and rehabilitation, she offers a safe and personalised approach to starting and returning to individualised training plans.
Zoe has a particular interest in chronic disease management, women’s health and athletic development – with a passion for supporting people of all abilities to grow in both fitness and confidence. To enrich her expertise further, Zoe is fully qualified with an APPI Pilates instructor certification.
Check out Sportitude's interview with Zoe below for inspiration to reach your running goals, mental strategies to fuel your motivation and a healthy dose of enthusiasm to celebrate the joy of movement in your life.
Introduction & Running Background
Zoe Toland (left) with Izzi Batt-Doyle (centre) and Issie Hume (right) at the 2022 Adelaide Marathon Running Festival.
1. Who is Zoe Toland? Can you share with us a bit about your life and interests?
I grew up Irish dancing from a young age, influenced by my dad who is from Belfast, Ireland. I always enjoyed the training and community aspect of the sport, and was lucky enough to travel to Ireland numerous times with dancing and met many amazing people along the way.
Now, I work as an Exercise Physiologist as I have always loved movement and wanted to help others either just starting to exercise for the first time or helping people improve in whatever sport they may be involved in.
2. How did you get into running?
I got into running during COVID in 2020 when all gyms shut down and you could only exercise outside. My partner Tom also started running at that time so we enjoyed doing it together. As I had just quit dancing the year before I was really missing the training and routine so running was the perfect fit.
3. Where has your running journey taken you so far and what is your greatest running achievement?
I have been lucky with running and have enjoyed travelling to several interstate races. I always especially had fun racing at the bigger events such as Gold Coast and Melbourne Marathon festivals.
Making the Nationals final last year in the 1500m and running a PB would be my best achievement. Competing in a national running event for the first time was an incredible experience. I felt privileged to be able to line up against some of Australia’s best and a lot of runners that I really look up to in the sport.
4. What has been your greatest running challenge and how did you overcome it?
I think the biggest challenges are definitely injuries and when you cannot run. Mostly I have found the tough races or days when things have not gone to plan to be great learning experiences and the races/sessions you take the most away from.
5. How has running with a group like RunAsOne positively benefited you and your running journey?
Running with a group like RunAsOne has had a massive impact and I would not be the runner I am without the guidance of Riley, Izzi and Jacob. Having such a big group of runners of all abilities is a great community and I am always inspired by seeing everyone continue to improve.
I have also been lucky to have great training partners such as Sophie and Issie who started running at a similar time and feel like we have brought out the best in each other. On the days when I am not feeling the best is when the group is such a huge help in boosting how I feel, working together to help each other in sessions.
Motivation
6. Why do you love to run?
I really enjoy the simplicity of the sport, all you need is a pair of shoes and can head out the door in nature. I also love the challenge of a tough race and sessions where you can test your limits.
7. Is there a particular runner in your life or athlete that inspires you?
There are so many runners and athletes that inspire me and I am lucky to be surrounded by some incredible athletes in the group. Izzi has also been a really big inspiration as she has overcome so many injuries and setbacks to get to where she is. She is also such a hard worker and has such a positive mindset which is contagious!
8. What mental strategies have you used to stay motivated during long training runs? Does listening to music while running help you find your running rhythm?
I have a few different strategies to help in long training runs, usually I try to divert my attention elsewhere such as counting. I do enjoy listening to music on solo long runs but it has to be a good playlist!
9. On days when you’re not in the mood to train, what thought makes you put on your running shoes?
The days I am not in the mood to train I generally think back to a time when I was injured and did not have the choice to help me remember that I am lucky to be running! Switching up running locations can also help when in a rut.
Mental Preparation & Challenges
10. Training is time-consuming both physically and mentally. How do you find a balance between training and everyday life to avoid burning out?
In general I find running to be a great stress relief so I usually look forward to that part of my day and enjoy the training sessions the most. However, sometimes if I have had a big week at work I definitely notice that can take a toll and to try to listen to my body and take it easier, although I do not always get the balance right!
11. Injuries for runners can be disheartening, making it necessary to pause or re-evaluate running goals to allow their body to repair. Do you have an injury story you can share and what are your mental strategies to stay positive during these times?
Earlier in the year after the state 10km I had a bone stress injury in my fibula which was definitely challenging. I find when injured the most helpful thing is to get into a good cross-training routine and to focus on each day rather than thinking too far ahead. I also find it helpful to listen to podcasts or read about other athletes who have been injured and how they worked to get back to being even stronger.
12. Do you have a strategy for managing pre-race anxiety?
I usually like to remind myself I am lucky to be able to race and that I made it to the start line which can be tricky to do! I also like to listen to music and find breath work helpful before a race.
13. How do you feel when envisioning yourself crossing the finish line?
Feeling relieved that all the hard work is done and the pain is over that is the best part.
Looking Ahead
Zoe (centre) with training partners Sophie Hlipala (left) and Issie Hume (right) at the 2022 Adelaide Invitational.
14. Do you have any goals you wish to achieve in the remaining months of 2023 as well as 2024 and beyond?
- Make sure I continue to enjoy what I am doing and the process
- Want to to lower my current PB times down across all distances. I would also love to race a 1500m overseas one day in Europe.
Favourite Gear
15. What have been some of your favourite running shoes to train/race in and why?
My favourite shoes to race in are the Nike Air Zoom Victory. They are great spikes and I love the feeling of running fast in them.
Sportitude believes everyone can be a runner, no matter your age or ability. We love bringing you inspirational stories and insightful advice from our amazing ambassadors to support your every stride.
Thank you Zoe for sharing your running journey with us so far. The Sportitude team can't wait to see what you accomplish in 2024!
Follow Zoe Toland's incredible journey and show your support on her Instagram page, @zoetoland_.
Check out Flex Clinic or Pro Health Care to book an appointment with Zoe or find out more about Zoe's role and background as a Exercise Physiologist.
Happy running!
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