Run Adjacent

Kia Ora and thanks for choosing to the Run Adjacent Podcast brought to you by the amazing team at Trek Trail & Fish.

This week, co-hosts Mal and Dwayne are joined by the knowledgeable Geno Milnes, a registered exercise specialist and strength and conditioning coach from Northland.

In this episode, Geno shares insights from his 12 years of experience in health and fitness, discussing the importance of strength training for runners and how it can help improve performance and prevent injuries. The conversation covers a range of topics, including:

• Geno's personal running journey and his impressive race history
• The significance of incorporating strength training into a runner’s routine
• Key exercises runners should focus on for optimal performance
• How to balance strength training with running, especially when time is limited
• The evolving fitness landscape in Northland and the rise of hybrid events like Hyrox

Whether you're a seasoned runner or just starting out, this episode is packed with valuable advice to help you enhance your running game while maintaining a balanced approach to fitness. Plus, hear about Geno's proudest coaching moments and his take on the mistakes runners often make when it comes to strength training.

Connect with Geno on Social Media: @coachgeno.run

Website: https://coachgeno.run/

As always cheers to Trek Trail and Fish , visit them at 4 Wakelin Street in Te Kamo, or online. If shopping online be sure to use our discount code for 10% off your order. The discount code is: RA10

Be sure to like, follow or subscribe and if your platform allows leave a rating and review.

Follow us on Facebook

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If you like Run Adjacent and value its impact please consider buying us a coffee, funds raised help keep the lights on, and any additional funds will be invested into the Northland Running Community! BUY ME A COFFEE

Not on social media but want to get in touch? Email: [email protected]

🎙️ Run Adjacent is proudly brought to you by Trek Trail & Fish – use code RA10 at trektrailfish.co.nz for 10% off (free shipping over $150).

🏃‍♂️ Planning your next race? Use code RA20 for 20% off Sport Northland events – Kaitaia, Whangārei, Kerikeri and more: sportnorthlandevents.co.nz

Like, follow or subscribe, and if you can – leave a rating or review!

Follow @RunAdjacent on Facebook & Instagram.

Support the pod: buy us a coffee ☕

Not on socials? Email: [email protected]

Hosted on Acast. See acast.com/privacy for more information.

Kia Ora and thanks for choosing to the Run Adjacent Podcast.

In this episode hosts Dwayne and Hannah are joined by guest Kieran Horne, a passionate trail runner and local to Kerikeri.

The episode kicks off with a friendly chat about their recent participation in the Parihaka Half Trail run, where Dwayne, Hannah, and Kieran share their experiences and the challenges they faced during the event.

Kieran dives into his running journey, revealing how he transitioned from playing rugby to embracing long-distance running. After suffering from knee injuries, Kieran found inspiration to pursue running through his wife Tamsyn's involvement in triathlons. His early struggles with trail running at events like Wild Kiwi eventually led to a newfound love for the sport during the Routeburn Classic. Over the past year, Kieran has made significant strides in his running journey, achieving impressive improvements in his half-marathon times and completing challenging ultra-marathons like the Taupō Ultra Marathon 75K and Tarawera Ultra Marathon 102K.

The conversation delves into Kieran’s training regimen, emphasizing the importance of consistency, zone 2 training, and strength work. Kieran credits his success to his commitment, his coach's guidance, and the support from his family and community. He also shares insights into his mental strategies for enduring long races, including how he handled unexpected challenges during races, such as dehydration and fatigue.

Additionally, Kieran discusses a meaningful 12-hour endurance fundraising event he participated in, raising substantial funds for a local family in need. The episode wraps up with Kieran sharing his future goals, including participating in the upcoming King's Backyard Ultra and the Tarawera Miler, and his ultimate dream of completing the Coast to Coast race.

Kieran is coached by Scott Bougen at Rependurance, you can find out more about Rependurance HERE

Kieran wears hats from Traak Running, you can find them HERE

As always cheers to Trek Trail and Fish , visit them at 4 Wakelin Street in Te Kamo, or online. If shopping online be sure to use my discount code for 10% off your order. The discount code is: RA10

Be sure to like, follow or subscribe and if your platform allows leave a rating and review.

Follow us on Facebook

Follow us on Instagram

If you like Run Adjacent and value its impact please consider buying us a coffee, funds raised help keep the lights on, and any additional funds will be invested into the Northland Running Community! BUY ME A COFFEE

Not on social media but want to get in touch? Email: [email protected]

🎙️ Run Adjacent is proudly brought to you by Trek Trail & Fish – use code RA10 at trektrailfish.co.nz for 10% off (free shipping over $150).

🏃‍♂️ Planning your next race? Use code RA20 for 20% off Sport Northland events – Kaitaia, Whangārei, Kerikeri and more: sportnorthlandevents.co.nz

Like, follow or subscribe, and if you can – leave a rating or review!

Follow @RunAdjacent on Facebook & Instagram.

Support the pod: buy us a coffee ☕

Not on socials? Email: [email protected]

Hosted on Acast. See acast.com/privacy for more information.

Kia Ora and thanks for choosing to the Run Adjacent Podcast.

In this episode Hayden and Mal chatted with Justin Hill. Justin is 61 years old and suffers from arthritus. We chatted about his long distance walking achievements where he walked the length of NZ, and walked 100km per day for a week around the Town Basin Loop in Whangarei. We also talked about taking up running at an older age and how he has managed to run 5km in 19:19. Justin is fascinating, driven, and methodical. We had a great time chatting to him and we hope you enjoy this as much as us!

As always cheers to Trek Trail and Fish , visit them at 4 Wakelin Street in Te Kamo, or online. If shopping online be sure to use my discount code for 10% off your order. The discount code is: RA10

Be sure to like, follow or subscribe and if your platform allows leave a rating and review.

Follow us on Facebook

Follow us on Instagram

If you like Run Adjacent and value its impact please consider buying us a coffee, funds raised help keep the lights on, and any additional funds will be invested into the Northland Running Community! BUY ME A COFFEE

Not on social media but want to get in touch? Email: [email protected]

🎙️ Run Adjacent is proudly brought to you by Trek Trail & Fish – use code RA10 at trektrailfish.co.nz for 10% off (free shipping over $150).

🏃‍♂️ Planning your next race? Use code RA20 for 20% off Sport Northland events – Kaitaia, Whangārei, Kerikeri and more: sportnorthlandevents.co.nz

Like, follow or subscribe, and if you can – leave a rating or review!

Follow @RunAdjacent on Facebook & Instagram.

Support the pod: buy us a coffee ☕

Not on socials? Email: [email protected]

Hosted on Acast. See acast.com/privacy for more information.

Kia Ora and thanks for choosing to the Run Adjacent Podcast

In this episode Hayden and Dwayne chatted to Brent Markwick, who after 3 previous miler attempts finshed the 163km Tarawera Ultra marathon.

This was a really cool relaxed chat where the crew talked about everything building into the race, the race day, and whats next on the horizon.

Run Adjacent is proudly supported by Trek Trail and Fish, the runners candy store. If shopping online be sure to use my discount code for 10% off your order. The discount code is: RA10

Be sure to like, follow or subscribe and if your platform allows leave a rating and review.

Follow us on Facebook

Follow us on Instagram

If you like Run Adjacent and value its impact please consider buying us a coffee, funds raised help keep the lights on, and any additional funds will be invested into the Northland Running Community! BUY ME A COFFEE

Not on social media but want to get in touch? Email: [email protected]

🎙️ Run Adjacent is proudly brought to you by Trek Trail & Fish – use code RA10 at trektrailfish.co.nz for 10% off (free shipping over $150).

🏃‍♂️ Planning your next race? Use code RA20 for 20% off Sport Northland events – Kaitaia, Whangārei, Kerikeri and more: sportnorthlandevents.co.nz

Like, follow or subscribe, and if you can – leave a rating or review!

Follow @RunAdjacent on Facebook & Instagram.

Support the pod: buy us a coffee ☕

Not on socials? Email: [email protected]

Hosted on Acast. See acast.com/privacy for more information.

Kia Ora all

In this episode your hosts Hayden, Mal, and Dwayne recapped their awesome weekend at the 2025 Tarawera Ultra Trail by UTMB.

The team also shared other Northlanders results accross all the races. And Running ICKS also makes its triumphant return!

Show Notes:

Follow Mal on Instagram @swallowthebug

Follow Warrick on Instagram @Wazza_Swim.Bike.Run

Run Adjacent is proudly supported by Trek Trail and Fish, the runners candy store. If shopping online be sure to use my discount code for 10% off your order. The discount code is: RA10

Be sure to like, follow or subscribe and if your platform allows leave a rating and review.

Follow us on Facebook

Follow us on Instagram

If you like Run Adjacent and value its impact please consider buying us a coffee, funds raised help keep the lights on, and any additional funds will be invested into the Northland Running Community! BUY ME A COFFEE

Not on social media but want to get in touch? Email: [email protected]

🎙️ Run Adjacent is proudly brought to you by Trek Trail & Fish – use code RA10 at trektrailfish.co.nz for 10% off (free shipping over $150).

🏃‍♂️ Planning your next race? Use code RA20 for 20% off Sport Northland events – Kaitaia, Whangārei, Kerikeri and more: sportnorthlandevents.co.nz

Like, follow or subscribe, and if you can – leave a rating or review!

Follow @RunAdjacent on Facebook & Instagram.

Support the pod: buy us a coffee ☕

Not on socials? Email: [email protected]

Hosted on Acast. See acast.com/privacy for more information.

Kia ora and welcome to the Run Adjacent Podcast

In this episode Hayden brings you the Northland Runners Resource, covering running events throughout the year, and running groups around the motu.

Running Event References:

Sport Northland Events (Beach to Basin, Parihaka Trail Run, Bay of Islands Run Walk Festival, Kaitaia Trail Run, Whangarei Run Walk Festival, Kerikeri Half Marathon): www.sportnorthlandevents.co.nz

The Wild Kiwi: https://www.thewildkiwi.co.nz/

His & Hers Events (Kings Back Yard Ultra & Glenbervie Ultra Marathon): https://hisandhersevents.co.nz/

Running Groups of Northland References:

Far North Runners on Instagram: https://www.instagram.com/farnorthrunclub/

Kerikeri Striders: https://striders.co.nz/

Reset Run Club on Instagram: https://www.instagram.com/resetrunclub.kerikeri/

Athletics Whangarei: https://www.athleticswhangarei.co.nz/

Whangarei parkrun: https://www.parkrun.co.nz/whangarei/

Hatea Run: www.hatea.run

Run Adjacent is proudly supported by Trek Trail and Fish, the runners candy store. If shopping online be sure to use my discount code for 10% off your order. The discount code is: RA10

Be sure to like, follow or subscribe and if your platform allows leave a rating and review.

Follow us on Facebook

Follow us on Instagram

If you like Run Adjacent and value its impact please consider buying us a coffee, funds raised help keep the lights on, and any additional funds will be invested into the Northland Running Community! BUY ME A COFFEE

Not on social media but want to get in touch? Email: [email protected]

🎙️ Run Adjacent is proudly brought to you by Trek Trail & Fish – use code RA10 at trektrailfish.co.nz for 10% off (free shipping over $150).

🏃‍♂️ Planning your next race? Use code RA20 for 20% off Sport Northland events – Kaitaia, Whangārei, Kerikeri and more: sportnorthlandevents.co.nz

Like, follow or subscribe, and if you can – leave a rating or review!

Follow @RunAdjacent on Facebook & Instagram.

Support the pod: buy us a coffee ☕

Not on socials? Email: [email protected]

Hosted on Acast. See acast.com/privacy for more information.

Kia ora and welcome to Run Adjacents first episode for 2025!

Your hosts Hayden and Emma chatted with James Macken. James is Whangarei based and has been running since 2021 and lost 50kg. James has run over 130 parkruns, 12 half marathons, a Rotorua marathon, and Auckland marathon.

We had alot of fun with this episode and learnt what a Uvala is, and what a hungry bum is.

Listen to the end where Hayden teases and upcoming running event.

Run Adjacent is proudly supported by Trek Trail and Fish, the runners candy store. If shopping online be sure to use my discount code for 10% off your order. The discount code is: RA10

Be sure to like, follow or subscribe and if your platform allows leave a rating and review.

Follow us on Facebook

Follow us on Instagram

If you like Run Adjacent and value its impact please consider buying us a coffee, funds raised help keep the lights on, and any additional funds will be invested into the Northland Running Community! BUY ME A COFFEE

Not on social media but want to get in touch? Email: [email protected]

🎙️ Run Adjacent is proudly brought to you by Trek Trail & Fish – use code RA10 at trektrailfish.co.nz for 10% off (free shipping over $150).

🏃‍♂️ Planning your next race? Use code RA20 for 20% off Sport Northland events – Kaitaia, Whangārei, Kerikeri and more: sportnorthlandevents.co.nz

Like, follow or subscribe, and if you can – leave a rating or review!

Follow @RunAdjacent on Facebook & Instagram.

Support the pod: buy us a coffee ☕

Not on socials? Email: [email protected]

Hosted on Acast. See acast.com/privacy for more information.

Kia ora and welcome to our last episode for 2024, what an awesome year it has been!

Hosts Hayden, Mal and Dwayne discussed:

Mals second place female performance at Trail Challenge Waihi.

Had some fun with some 5km playlists as requested by Glenn Fulton.

Did a running related Spelling Bee

We did our annual made up awards acknowledging pillars in the Northland running community, Half marathon of the year, Marathon of the year, Ultra marathon of the year, female & male athlete of the year.

Enjoy!

Show Notes:

Far North Runners on Instagram

Reset Run Club on Instagram

Haydens 5km Playlist on Apple

Emmas 5km Playlist on Apple

Dwaynes 5km Playlist on Spotify

Mals 5km Playlist on Spotify

Run Adjacent is proudly supported by Trek Trail and Fish, the runners candy store. If shopping online be sure to use my discount code for 10% off your order. The discount code is: RA10

Be sure to like, follow or subscribe and if your platform allows leave a rating and review.

Follow us on Facebook

Follow us on Instagram

If you like Run Adjacent and value its impact please consider buying us a coffee, funds raised help keep the lights on, and any additional funds will be invested into the Northland Running Community! BUY ME A COFFEE

Not on social media but want to get in touch? Email: [email protected]

🎙️ Run Adjacent is proudly brought to you by Trek Trail & Fish – use code RA10 at trektrailfish.co.nz for 10% off (free shipping over $150).

🏃‍♂️ Planning your next race? Use code RA20 for 20% off Sport Northland events – Kaitaia, Whangārei, Kerikeri and more: sportnorthlandevents.co.nz

Like, follow or subscribe, and if you can – leave a rating or review!

Follow @RunAdjacent on Facebook & Instagram.

Support the pod: buy us a coffee ☕

Not on socials? Email: [email protected]

Hosted on Acast. See acast.com/privacy for more information.

Kia ora all!

Part 4 of Run Advice or tips and tricks with Mal & Hannah. Apologies for the Audio not being so great, but we think its worthwhile contet.

Thank you to everyone who asked, we look foward to doing it again in the near future! If you need any sort of running advice please reach out via our instagram page.

Enjoy!

Run Adjacent is proudly supported by Trek Trail and Fish, the runners candy store. If shopping online be sure to use my discount code for 10% off your order. The discount code is: RA10

Be sure to like, follow or subscribe and if your platform allows leave a rating and review.

Follow us on Facebook

Follow us on Instagram

If you like Run Adjacent and value its impact please consider buying us a coffee, funds raised help keep the lights on, and any additional funds will be invested into the Northland Running Community! BUY ME A COFFEE

Not on social media but want to get in touch? Email: [email protected]

🎙️ Run Adjacent is proudly brought to you by Trek Trail & Fish – use code RA10 at trektrailfish.co.nz for 10% off (free shipping over $150).

🏃‍♂️ Planning your next race? Use code RA20 for 20% off Sport Northland events – Kaitaia, Whangārei, Kerikeri and more: sportnorthlandevents.co.nz

Like, follow or subscribe, and if you can – leave a rating or review!

Follow @RunAdjacent on Facebook & Instagram.

Support the pod: buy us a coffee ☕

Not on socials? Email: [email protected]

Hosted on Acast. See acast.com/privacy for more information.

Kia Ora everyone and welcome to the Run Adjacent Podcast

In this episode your hosts Hannah and Hayden interviewed guest Adam Sheppard.

Adam is a local Northland trail runner who loves going long. Some of his results this year include the Miler at the Tarawera Ultra Marathon where he came 45th with a time of 23 hours 42 mins. Kings Back Yard Ultra where he ran 30 laps for a total of 201km. Then just last week ran the Miler at the Spectacle down in Nelson where he placed 3rd (Male) with a time of 27 hours 14 mins (7000m elevation). Lets get to know one of the finest exports from Te Kamo.

Enjoy!

Run Adjacent is proudly supported by Trek Trail and Fish, the runners candy store. If shopping online be sure to use my discount code for 10% off your order. The discount code is: RA10

Be sure to like, follow or subscribe and if your platform allows leave a rating and review.

Follow us on Facebook

Follow us on Instagram

If you like Run Adjacent and value its impact please consider buying us a coffee, funds raised help keep the lights on, and any additional funds will be invested into the Northland Running Community! BUY ME A COFFEE

Not on social media but want to get in touch? Email: [email protected]

🎙️ Run Adjacent is proudly brought to you by Trek Trail & Fish – use code RA10 at trektrailfish.co.nz for 10% off (free shipping over $150).

🏃‍♂️ Planning your next race? Use code RA20 for 20% off Sport Northland events – Kaitaia, Whangārei, Kerikeri and more: sportnorthlandevents.co.nz

Like, follow or subscribe, and if you can – leave a rating or review!

Follow @RunAdjacent on Facebook & Instagram.

Support the pod: buy us a coffee ☕

Not on socials? Email: [email protected]

Hosted on Acast. See acast.com/privacy for more information.