Meet Rose Davies, one of Australia’s most inspiring athletes, an Olympic 5000m runner and New Balance ambassador. Known for her incredible dedication, Rose has carved out a space for herself as a role model for runners of all levels.
Her running rituals, from pre-run crumpets to post-run protein, offer a glimpse into the habits that fuel her success. But beyond the training and races, Rose’s approach to running is rooted in joy, clarity, and connection. Whether it’s leaning on her community during tough track sessions or finding peace in a quiet moment before a race, Rose reminds us that running is as much about the mind as it is about the body.
Through her rituals and routines, Rose shows us how running can be a source of happiness, strength, and grounding. Her story is a testament to the power of small, consistent habits and the joy of simply getting out the door and moving.
What does your pre-run ritual look like?
Coffee, crumpets and watching the morning news (lol)
Is there something you always do before a race?
Rice 4 hours before. Always!
Favourite running shoes at the moment?
It’s always a tough choice between my New Balance 1080 and the New Balance Ellipse, but if I HAD to choose one, I’d go with the Ellipse.
Do you have a go-to playlist?
I don’t have a go-to because I like to change it up. But I’m always listening to something upbeat!
What’s your favourite time of day to run and why?
8:30. I’m still able to have a little sleep in, while getting out early enough for that beautiful morning sun!
Are you a coffee-before-run person?
Big yes!
What’s one small ritual that grounds you when nerves kick in?
I just like being in my own space. I will find a quiet corner, lay down and close my eyes. I try to and block out the outside noise. I’ll either listen to music or a podcast.
How do you nourish your body before and after your run?
Pre-run - I’m all about carbs. Crumpets, toast, oats, anything in my cupboard usually.
Post run - I’ll add in some protein. I’m loving chilli scramble at the moment.
How do you integrate strength, mobility and breathwork into your routine?
I do strength/weight training 2 times a week in the gym which also incorporates mobility work. I enjoy doing something different and find that it helps me stay injury-free and strong for running.
What does running for joy mean to you?
To me, running for joy means just getting out the door and simply going for a run. Running calms me, makes me feel happy and gives me clarity.
What 3 things in life bring you the most joy?
Running, family & my friends
When looking back, what runs bring you the most joy or have been the most memorable?
It has to be the track sessions at training camp. When I feel like they are impossible, I can lean on my girl gang to get me through. They are some of the hardest sessions we have ever done, but we can always count on each other.
What tips do you have for anyone new to running?
Start with a small goal. Eg, Running for 1 minute without stopping, and try to extend from there. Just like when you try anything new, it's going to be hard at the start! It will get easier if you persevere.
Who brings you the most joy as a running partner and helps you lose track of time?
Sarah Billings <3
Inspired by Rose’s rituals? It’s time to embrace running your way. Whether it’s a morning jog with the sun on your face (with SPF of course!) or a quiet solo run to clear your mind, KICRun is here to help you lose track of time and rediscover the joy of running. Let’s lace up and run together!
