25 August 2016

Training Tips

Recent Training Articles

How to tell a good running training plan from an average one?

By Hayden Shearman // A quick Google search revealed 825 million results for “marathon training plan” in just 0.36 seconds. That’s a lot of choice. And a lot of noise. And unfortunately not every training plan is made equal. And, worse, unfortunately not every runner is made equal … which complicates the heck out of[…]

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Why do runners get injured?

By Hayden Shearman // The obvious answer to the question above is that something in your body—whether it be bone or soft tissue—can’t handle the stress you’re putting it under. For distance runners, that stress isn’t usually from a one-off exertion but a small repeated exertion over time. In other words, running injuries are usually[…]

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My Favourite 30-Minute Workouts

By Hayden Shearman For many of us, we were attracted to running initially because of its convenience. And, luckily, we can get a hang of a lot done to build fitness through just a 30-minute workout. So here are some of my favourite 30-minute smash-it sessions. They should each include at least 10-15 minutes of[…]

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What Runners Get Wrong in the Gym

The gym isn’t just about using the treadmill when the weather turns to custard or riding the elliptical on physio orders. Instead, runners can garner so much from the gym that will ultimately make them faster, smoother, more durable runners. So, I wanted to dispel some popular myths or behavioural tendencies that I see from[…]

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Recovery: One Easy Day for Every Mile Raced

To carry on our race recovery theme, the other day I was live on Facbook (see below) sharing tips for bringing your body back from the hell you’ve just thrust it into by racing a half or full marathon. I mentioned the golden rule that for every mile raced you need a day of rest[…]

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How to Nail (and Not Nail) Your Race Recovery

By Hayden Shearman Two weeks ago I raced a half marathon. Thanks to a good downhill battle to chase down the leader over the final few KMs (btw, I just missed the win by an agonising 5 seconds) my body was left pretty beat up.  But my mind was ready to knuckle down into the training[…]

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Crushing it from only three runs per week

Thanks to the stresses and commitments of life, you can only run three times per week, how can your maximise that limited time, become as fit as possible and enjoy every step of your running training? Hayden spelt out how he typically recommends people to make the most of a 3-run training week in the[…]

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Interview with 17-year-old Marathoner Haoting Ma

Haoting Ma is a familiar face at Auckland running races. His youthful smile and ever-present determination have seen him cross the finish line in countless half marathons and 10k events, but at the recent Christchurch Marathon, and at only 17 years old, he stepped up to the big 42 kilometre challenge … and dominated, running a[…]

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Interview with 4x World Masters Gold Medalist: Christine Adamson

Last weekend Christine Adamson not only won her age group in the Waiheke Island 10k, but also was the first female overall and broke the course record. Pretty impressive for a 60-year-old!  She’s also just finished a campaign at the World Masters Games where she claimed four gold medals from four events. She holds Auckland[…]

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Rotorua Marathon: Your Race Day Checklist

By Hayden Shearman // I don’t want to freak you out, but despite perfect training and ideal preparation, many a marathon has gone awry from forgetting something on race day. So here are the key things to remember and biggest pitfalls to avoid on marathon day. AVOIDING CLOTHING MALFUNCTIONS I’ve heard a story of a man[…]

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How to Pace a Race Like a Jedi Master

By Hayden Shearman // Pacing your race well, with even splits, is undoubtable the number one thing you can do on race day to maximise your performance and enjoyment of the race.  Whether you’re pacing yourself in your own race or you’re a pacer guiding others to their goals, the same techniques apply. So here are[…]

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Rotorua Marathon Blog: How to Taper Like a Pro

By Hayden Shearman // Training is all about striking the perfect combo of training stress (i.e. running lots) and recovery (i.e. running less). The taper is where that balance swings more towards the recovery side of things to get fresh and ready to roll for race day. Right now, you should be coming towards the end[…]

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Rotorua Marathon Blog: Time to Get Going!

By Hayden Shearman // Your training for the 2017 Rotorua Marathon should be in FULL swing now. If it’s not … here are five much needed kicks up the proverbial. 1) Going Long The weekends beginning 1st, 8th, and 15th of April are critical for banking mileage and inching closer to your target distance. As I’ve[…]

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Rotorua Marathon Blog: The Hills of the Rotorua Marathon

By Hayden Shearman // If you’re running the Lion Foundation Rotorua Marathon for the first time, you’ve probably heard one of two stories about the course: “It is flat and you will run a PB without a problem” (the people who say this spend most of their time trail running and consider Wellington an “undulating”[…]

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Rotorua Marathon Blog: How You Should Feel When Training for a Marathon

By Hayden Shearman // How should you feel when training for a marathon? The short answer is this: tired. Training for a marathon is hard work. Your body will be experiencing a physical stress that is comparable in many ways to pregnancy or long term illness. You’ll have muscle pain, stiffness, cramping, blisters, raw skin[…]

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Avoid this Common Running Mistake: The LSD Hang Over

In a well-designed training plan, a weekly long run should not leave you depleted for the following week of training. Yet many runners make the mistake of running so hard on the Sunday or Saturday long run that they can’t get any quality training done for the following six days and so they’re only scoring 1-out-of-7 on the training[…]

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Rotorua Marathon Blog: 100 Days Till Race Day

By Hayden Shearman // As of Wednesday 25 January we are only 100 days to go to the Lion Foundation Rotorua Marathon. In other words, it’s action time. So here’s a heads up timeline of where you want to be and when:     100 Days: Go Shopping Now is the time to whip out that[…]

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Rotorua Marathon Blog: Santa gives many gifts but fitness ain’t one of them

By Hayden Shearman // No matter how many FitBits or GPS watches or fancy new running shoes you get this Christmas, the gift of fitness is something that only you can give yourself. So let’s get busy preparing for yourself that gift of amazing training and racing in 2017. There are no lucky finishers at the[…]

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30-Day Challenge: No Treats Till Christmas

The festive season has arrived and, with it, the double jeopardy of less time to train and more temptations to indulge. It’s little wonder that come January we’re often beating back the battle of the bulge. So here’s a challenge for getting a major head start on those New Year’s resolutions … the No Treats[…]

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Rotorua Marathon Blog: Do Run to Eat or Eat to Run?

By Hayden Shearman // I love to eat. But I also love to run. And it just so happens that, on the whole, these two pastimes have an incredibly complimentary relationship. But, with the festive season upon us, this relationship, and our waistlines, can get a little strained. So here are some tips for balancing[…]

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Rotorua Marathon Blog: Know When Not to Run

By Hayden Shearman // Injury, illness, fatigue, life stress, niggles … there are many perfectly valid reasons to skip a scheduled run. But there are also plenty of times when we just need to swallow a concrete pill, harden up and get the thing done. So how do you know which is which? Should I run[…]

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Technique: Running When Tired

It’s one thing to have great running technique at the start of a race but what about when you’re 15k into a half marathon or 32k in a marathon? Does your posture collapse or cadence slow? Knowing your tendencies and having a strategy to combat them is a great way to push through those though[…]

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Technique: Forwards Lean

We all lean forwards to some extent when we run, but how much is too much and what should that lean look like? Hayden explains … Technique: Forwards Lean from TempoFit on Vimeo.

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Technique: Pacing Without a Watch

GPS watches and KM markers are great for telling us how hard we’re working on flat, straight courses, but what about in hills or under trees or over twisting trails? How do you pace yourself when your splits don’t tell the full story. Here Hayden Shearman shares his tips for running pacing without a watch.[…]

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Rotorua Marathon Blog: How to Avoid Running Injuries

Running injuries typically don’t involve any broken bones or blood or even bruising; they’re nagging pains or discomfort that can make running torturous and put a major road block on our marathon training journeys. As with most things, preventing running injuries is always better than looking for a cure. So how exactly do you avoid[…]

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