Running Auckland

An Auckland runner and coach, Hayden will help you discover your own, perfectly legal but incredibly elusive, running highs. With a plethora of training tips and motivation, if running were a drug, you'd probably call Hayden a dealer.

The Body vs The Mind

05:00am 21 Mar 2014


Last week I wrote about becoming a process-driven athlete rather than just getting bogged down by the results. This week I'm carrying on that discussion by referencing a wonderful study on parenting. 

"Parenting? Isn't this a blog about running?!" Well, in a way an athlete's mind forms the role of the parent and the athlete's body the child.
The mind is directing the body into how much sleep, what sort of food and how much of it, what exercise, and what other learning needs to take place in order for the athlete to develop-just like a parent directs the child in order to develop the human being. 

So what tricks can our minds use to do this developing of our bodies? And what secrets can we borrow from parenting? 

Well, a recent study from The Department of Psychology at Temple University, Philadelphia, uncovered the importance of praising children's actions (or efforts) rather than their personal characteristics.

For example, a child might be struggling to place a puzzle in a gap. The praising of the action says, " I like the way you tried really hard with that puzzle piece", while the other says, "You're good at that"-praising a personal characteristic.

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The Process vs The Result

05:00am 21 Mar 2014


One of the major buzz phrases in sports psychology right now is the need to "be a process-driven athlete" rather than a purely "results-driven athlete". 

The results-focused athlete enters a match or race thinking about winning or achieving a desired time. It's a good competitive attitude but can actually cloud our judgement when it comes down to doing the things that make us successful in the first place.

Take the pre-2011 All Blacks. 

Most New Zealanders will remember sitting through Rugby World Cup after Rugby World Cup in which we were the favourites, only to choke in the finals. 

In those heart-breaking games the All Blacks looked like they had the end result at the forefront of their minds, but the process of how to get there was left fighting for attention.

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Eating Tips for Runners: Part Two

05:00am 19 Feb 2014

New to running but don't know what to eat, how much, and when?

Worried that you're going to be ravenously hungry or exhausted before you've even put your shoes on?

This is part two of Charlotte's eating tips for runners. Read part one on my previous blog here

3. How Much to Eat

One portion of whole grain carbohydrate and one portion of low-fat protein before your jog is about all you need an hour before. A portion is about the size of the palm of your hand. For example, half a banana and half a glass of low-fat milk.

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Eating Tips for Runners: Part One

05:00am 12 Feb 2014


I'll be honest with you, my eating habits aren't always the picture of perfect health. I'm trying but I do tend to use my running as an excuse to eat badly.

My wife, Charlotte, on the other hand (who is a fellow TempoFit running coach), is the wise one on the nutrition front.  So she's put together a two-part series on understanding the dynamic between food and running. Here's part one:

New to running but don't know what to eat, how much, and when?

Worried that you're going to be ravenously hungry or exhausted before you've even put your shoes on?

Well, read on because I believe running, eating and feeling great can be as easy as tying your shoe laces once you know how.

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Running for Pre-Season Training

05:00am 05 Feb 2014


Even though we're still in the grip of summer and, with it, summer sports, trials for winter codes are just around the corner. So here are some ideas for using running to get that fitness maximised before rugby, football, or netball kicks off:

Build a Pyramid: In an ideal pre-season build up you'd have three months. The first month would be about gradually building more and more aerobic (easy pace) running into each week. The second about plateauing that aerobic running at a high volume. The third would drop back the mileage and up the intensity to replicate the speed you'll need on the sports field.

The greater the base of aerobic running done in the first two months, the greater the intensity of anaerobic work you can do in the final one. This is because increased endurance will enable you to handle those 8x100m sprints far better than someone with plenty of speed but no endurance.

Mix It up: In the initial phase of your pre-season training, most of your running will be easy as you build up mileage, but even here you should be including two sessions a week where you increase the speed.

Example sessions could be an easy 30min run with 4x30 second controlled fast runs (not quite sprints) towards the end of the run or a fartlek style workout where you run comfortably hard for 3 minutes, jog for two, and repeat five times (with a warm up/down jog either side).

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