Chat With A Ninja - Nat Russell

Tell us about your recent sub-2 hour half-marathon at the Sunshine Coast Marathon Festival 2025: What was your exact time, placement, and how did the freezing conditions affect your race?

The Sunshine Coast Marathon Festival served up one of the coldest starts in years, but a quick stop at McDonald’s for warmth (and pancakes!) had me ready to go. I arrived at the line just ten minutes before the gun, did some mobility, and before long the sun was out and conditions were perfect. My race plan was simple: break it into 5km blocks, control the heart rate, and lift the effort as I went. By 16km I’d caught the 2-hour pacer, which gave me the confidence to hold strong. At 19km, a friend’s encouragement gave me one last boost, and I crossed the line in 1:58:27, placing 4th in the 60–64 age group.

This result was about more than time—it marked a comeback nearly three years after hip replacement surgery. To be back running sub-2 and feeling strong again was deeply rewarding. With 6,000 runners out there, the atmosphere was electric—a reminder that with patience, consistency, and belief, anything is possible.

You mentioned having a full hip replacement about 3 years ago: Can you share more about what led to the surgery and how it impacted your running or training initially?

I was hooked on ultra running, but nagging hip pain eventually became impossible to ignore. One day midrun, my hip gave way completely, and soon after it would lock to the point I could barely walk. An MRI confirmed the worst: bone-on-bone wear so severe that surgeons questioned how I’d even been walking, let alone running. With no health fund cover, I faced a year-long wait for surgery. To stay positive, I formed a team for the Bribie Island Triathlon Series, riding, swimming while my friend Abby Wood ran—we even won the series podium. By the end, though, I was broken, on crutches in the weeks before surgery.

It was the toughest chapter of my athletic life, but it became the foundation for the comeback I’m now living.

What was your recovery journey like after the hip replacement? Any key milestones or challenges in getting back to running?

Recovery was steady but slow—it really took a full year. There were plenty of moments where I worried I’d pushed too hard or done some damage. At 12 weeks post-surgery, I attempted my first “run” up the street. My daughter filmed it, and while it hardly looked like running, to me it felt like conquering Everest. Around six months in, I managed my first 10km at QUT, and from there I just kept chipping away, setting small challenges and ticking them off. A real turning point came at the Sunshine Coast 70.3, where I joined a team with two wonderful women, Kiera May and Anna Mathews, and took on the run leg. It was my first half marathon since surgery, and crossing the line together was the moment I truly believed anything was possible again.

Even now, I have to be mindful of my hip—staying on top of strength work, physio, and regular massage is key. But with that discipline, I’ve been able to keep chasing my triathlon goals.

How did you prepare for this half-marathon post-surgery? Did you adjust your training plan, nutrition, or mindset to accommodate the hip replacement?

This September marks three years since my hip replacement. In the early stages, I had to adjust everything—training plans, mindset, and expectations. I relied on run/walk sessions and built strength patiently, knowing it would take time. Over the years, consistent strength work has made all the difference. Now, I don’t make any special adjustments—I just focus on good form, solid technique, and keeping my strength routine a priority. My surgeon knew I wasn’t going to give up running and told me to go for it.

One day the hip might wear out, but until then, I’m embracing every moment, chasing new goals, and making as many wonderful memories as possible.

Favourite bands or music to listen to while training?

Aussie Rock and 80’s Hits - I feel I am stuck in a time warp, it’s my happy place.

Favourite pastime outside of running or multisports?

Reading all types of books – I love a true crime. Being a Nanna is my number one joy in my life.

Claim to fame (besides this recent achievement)?

Scholarship at the South Australian Institute of Sport for - women’s cox-less lightweight 4 rowing- winning 3 State SA Championships. The only Family in SA that every member of the Family has won numerous State Titles at Torrens Rowing Club.

Bronze Medal Masters Netball in Alice Spring position played C and WA.

Coached the winning school Girl 8’s for Head of the River – Wilderness Girls School appointed Rowing Coach SA.

Favourite Australian sports star and why?

I grew up with Lisa Currie Kenny a true champion mindset in swimming and the awesome Foursome - Australian Men’s cox-less Four, these guys are incredible I watched them train and race in the 90’s just incredible power and a team that was invincible.

Pre-race ritual no one knows about?

Get up early, Shower, fuel, mobility while having a groove to my favourite tunes and find a friend to hug.

Biggest regret in sport, if any?

Not taking the opportunity to go for Australian selection in rowing when invited.

If you had one wish related to your athletic journey, what would it be?

Compete in Roth.

Dream job (could be sports-related or not)?

Coaching young children in Multisport – I love coaching and kids.

Greatest sporting achievement so far (including or beyond this half-marathon)?

Podium at my first 70.3 Ironman Sunny Coast 2024 second female 60-64. Competing at the World Championship lake Taupo 2024.

Favourite quote that inspires you?

“Believe you can and your half way there” – Theodore Roosevelt.

Any advice for other SSG members dealing with injuries or recovery, based on your experience?

My advice is to really listen to your body and never rush an injury—healing takes time, so patience is key. Surround yourself with a good medical team who understand both you and your sport, and stay committed to the recovery process with consistent mobility and strength work. Recovery centres and a good masseuse can make a big difference too.

Most importantly, keep smiling and lean on your support team—whether that’s SSG, family, or friends. Having people around to inspire and encourage you makes all the difference when the journey gets tough.