Inside Ultra Distance Runner Shazwan Shawal’s Training for the IJM Allianz Duo Highway Challenge 2024
As the IJM Allianz Duo Highway Challenge draws near, Shazwan Shawal stands out as a formidable contender, captivating the running community with his rigorous training and unyielding determination. Known for his disciplined approach, Shazwan’s preparations for the half marathon reflect a blend of strategic planning and raw dedication that sets him apart from the rest.
Shazwan’s training regimen is a masterclass in balance and intensity. Following a tried-and-true formula popular among elite athletes, he dedicates 80% of his weekly sessions to easy runs and 20% to more demanding workouts. This careful distribution ensures he builds the endurance necessary for long-distance running while honing the speed and strength that give him a competitive edge.
His week is a testament to structure and consistency. Mondays are reserved for rest, a crucial element in his routine, allowing his body to recover and rejuvenate. Tuesdays are all about speedwork, where Shazwan pushes his limits, testing his pace and refining his performance. Wednesdays focus on strength training, an essential component for building muscle resilience. The weekends see him tackling long runs, simulating race conditions and further cementing his endurance.
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Recovery is not just a part of Shazwan’s training; it is a cornerstone. Understanding the importance of assessing his physical condition, he incorporates light stretching into his rest days to maintain muscle flexibility and minimise injury risk. Cross-training, particularly trail running on weekends, is another critical aspect of his regimen. These sessions not only strengthen his legs and core but also offer a refreshing change of scenery, keeping his training dynamic and engaging.
Nutrition and hydration are meticulously managed in Shazwan’s quest for excellence. After intense sessions, he turns to whey protein to speed up muscle recovery. Staying hydrated is a constant focus, especially during his office hours, ensuring his body remains in peak condition for training and recovery.
Shazwan’s mental resilience is just as impressive as his physical prowess. His mantra, “Pain is temporary, Strava is forever,” encapsulates his philosophy. This mindset helps him push through the inevitable discomfort of training, reminding him that the rewards of perseverance are eternal.
Injuries, an unavoidable aspect of any athlete’s journey, have not spared Shazwan. He frequently battles Delayed Onset Muscle Soreness (DOMS) post-race. However, his dedication to proper cooldown and warm-up routines has significantly mitigated this issue, allowing him to maintain his demanding training schedule.
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Shazwan relies on his COROS watch to track his progress, using the data to inform his training adjustments. However, he also trusts his intuition, understanding that his own awareness of his body’s signals often provides the most accurate guidance. This balance between technology and personal insight allows him to optimise his performance without succumbing to overtraining.
For those embarking on their first half marathon, Shazwan offers invaluable advice: never underestimate the distance. Consistency in training is crucial, but equally important is finding joy in the process. His journey to the IJM Allianz Duo Highway Challenge exemplifies the perfect blend of discipline, strategy, and passion.
As race day approaches, Shazwan Shawal’s methodical preparation and unwavering focus serve as an inspiration to runners everywhere. His story is a powerful reminder that with the right mindset and approach, even the most challenging goals are within reach.
Get your IJM Allianz Duo Highway Challenge slot at https://www.ijmhighwayrun.com/
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