Running Faster in IRONMAN with Dave Scott

The run leg of an IRONMAN is where many competitors are able to separate themselves from the pack. However, some triathletes struggle to run their fastest marathon during the race. It may feel out of reach to get your IRONMAN run time down to your marathon race time, but Dave Scott believes you should work toward this goal.

Here is how 6 time IRONMAN Kona winner Dave Scott suggests training to improve your run time. Thankfully, this plan does not involve running more. Watch the video below for the break down.

Check out the Limited Edition Kona Clayton from HOKA ONE ONE here.

Fast Food: Vegan Chorizo Tacos

Everyone loves tacos, and Taco Tuesday is the perfect excuse to indulge weekly with friends. The ultimate Taco Tuesday is coming up on October 4th, which is National Taco Day. Prep for the big day with these healthy vegan Soy Chorizo Tacos. We promise you won’t miss the meat, but if you’re feeling adventurous (or are not vegan) you can try this recipe with the real thing.

The finished tacos.

Taco Ingredients:

1 TBSP Olive oil

1  small onion, chopped

1 red pepper, chopped

1 package soy chorizo

1 can black beans, drained

1 package corn tortillas

Toppings: salsa, avocado, cabbage, squeeze of lime

Heat oil in a large pan. Sauté onions over medium heat until soft. Add red pepper and sauté until soft. Add soy chorizo and black beans to pan. Cook for 5-10 minutes, stirring occasionally. Warm tortillas on stove top or in the microwave. Add “meat” mixture to tortilla. Top with salsa, shredded cabbage, and sliced avocado. Squeeze lime on top.



Fast Food: Easy Overnight Oats

Eating breakfast is the most important way to start the day, but it is easy to skip when life gets hectic. Overnight oats allow you to do the work at night, so healthy breakfast is handy right when you wake up. The best part? Only 3 common household ingredients are necessary for overnight oats- rolled oats, your favorite milk (skim, almond, soy, etc.), and chia or flax seeds. The rest is up to what you are craving or what you have stocked in the pantry.

These oats are a great way to get in some carbs before your morning run, or quick way to refuel when you finish your work out and don’t have time to cook. Here’s how to make your old staple oatmeal breakfast into something new and exciting!



1/2 cup rolled oats

1 tablespoon chia or ground flax seeds

1 cup of milk of choice

Start by mixing your base. Add all ingredients to a mason jar or other sealable container. If you like thicker oats, you can experiment with adding some yogurt or protein powder.

pouringChoose your mix ins: Nut butter, cinnamon, honey, vanilla extract, nuts, dried fruit, frozen berries, frozen peaches, cocoa powder, chocolate chips, coconut flakes, etc.

Get creative! Add as many as you like. Then, seal your jar and shake until well mixed. Refrigerate overnight (about 8 hours is ideal).


Toppings: sliced banana, blueberries, raspberries, strawberries, apples, etc.

After your oats have sat in the fridge overnight, re-mix with a spoon, then add fresh fruit as a topping. Banana is our favorite!




A HOKA Runner’s Guide to Tempe, AZ

When you explore a place on foot, you see the things others do not. You discover the place locals go to grab a cup of coffee, the best place for a pint, and the best places to stop, stretch and breathe in some fresh air. At HOKA, we have runners all over the world who know their towns best. So we’ll be sharing HOKA runner’s favorite destinations in their hometown for visitors to get the local experience. We’ll begin with the towns many people travel to compete and watch IRONMAN races around the country. Our next stop is Tempe, Arizona, home to runner Sean McManus.


HOKA: How long have you lived in the Tempe area? What’s special about this town?

McManus: I have lived in the Tempe area for 11 years now. I came out to Tempe from New Jersey to attend school at Arizona State University. I was immediately attracted to the Tempe area because of the weather, the diversity, the hundreds of miles of cycling and running trails, and the proximity to a major city which gives it both the urban and rural feel people are always looking for. In less than 5 miles I can jump on dirt trails, run around a lake, or immerse myself with 60,000 college students, all while living in a quiet community where everyone knows their neighbor. It’s hard to replicate that anywhere else in the world.

HOKA: What’s a good scenic or interesting place for a short run in your area? What’s your favorite run route?

McManus: The IRONMAN Arizona venue, Tempe Town Lake, is the perfect place for a quick run. You have uninterrupted pathways with great views of downtown Tempe, the Town Lake, iconic Camelback Mountain, and more. You can find loops ranging from 3 to 9 miles without ever retracing your steps. If you want to make it a longer day, you can easily connect to the Tempe/Scottsdale Greenbelt which features more greenscape (yes even in the desert) for miles and miles.

HOKA: What’s the best coffee or breakfast spot?

McManus: The best local coffee and breakfast spot in Tempe has to be NCounter. Conveniently located on Mill Ave in Downtown Tempe only steps away from the Ironman Arizona Expo, NCounter is a great place for a cup of coffee, a big plate of pancakes, omelettes, or even a healthier option at their juice and smoothie bar where they make everything fresh in front of you.

HOKA: Where should someone go to eat a post-race meal (or brew)?

McManus: Tempe features dozens of great restaurants and bars in the Mill Ave district, but the most iconic Tempe brewery still has to be Four Peaks. With 8 mainstay beers (I recommend the Kiltlifter Scottish Ale or Hop Knot IPA) many rotating seasonal beers, and a great festive atmosphere all-day long, this is the go-to place to celebrate your accomplishment of crossing the finish line or even as a spectathlete to wind down from a restless day. Other great options in Tempe are Pedal Haus Brewery (Cycling themed and Triathlete friendly!), The Handlebar (Also bike friendly!), and lastly Pita Jungle (Healthier Options).

HOKA: Where should someone go to get any last-minute running/racing gear … and why?

McManus: Voted one of the Top 50 Running Stores in America for the last 4 years, Sole Sports Running Zone in Tempe is the best place to get any and all of your running needs. They have an expert staff (their owner is a retired professional triathlete), great customer service, and a large selection of HOKA! Sole Sports hosts 3 group runs each week on Monday & Thursday nights at 6:30pm, and Saturdays at 7:00am. Each month Sole Sports puts together fun free events that attract 100-400 runners and have included pub runs, slip n slides, ice cream relays, and cross-country style races. Located next door to Sole Sports Running Zone in Tempe is Landis Cyclery, Arizona’s 100 year old full-service bike shop. They have great mechanics, a large selection of road, mountain, hybrid, and triathlon bikes, and do carry a small selection of swim gear as well. 6 miles north of Tempe, in Scottsdale, is Tribe Multisport, an award-winning triathlon shop for all the tri-geeks out there who want only the best gear, best bikes, and best equipment.

HOKA: Anything else to see/do/experience in this town in a short weekend trip?

McManus: Other than taking in all that Tempe Town Lake has to offer, visitors should definitely catch an ASU sporting event, climb “A” Mountain (not just “a mountain”), play some golf at ASU Karsten Golf Course, run and ride through Papago Park, visit the Phoenix Zoo & Botanical Gardens, or get your shopping fix at Tempe Marketplace or Scottsdale Fashion Square for some premium shopping experience. 

How to Run Your Best Marathon with Matt Llano

You may be shocked to learn that HOKA ONE ONE Athlete Matt Llano ran his first marathon only two years ago at the Chicago marathon. This year, he finished 6th at the United States Olympic Marathon Trials, and his current PR is 2:12:28.

“The marathon tests our limits and is a phenomenal display of the full spectrum of human emotion and spirit. As challenging as it is, it is by far my favorite event.” says Matt.

Matt will soon be taking on the challenge of racing the New York Marathon this Fall, and is taking training to the next level with NAZ Elite teammate Kellyn Taylor who will also be racing. Here are some of Matt’s suggestions for running your best marathon.


HOKA: What are your top 3 tips for running marathons?


  1. Don’t try anything new on race day – that goes for nutrition, stretching, drills, gear, shoes, etc. Stick to what you know. Do you know what Meb Keflezighi uses to fuel each of his marathons, or what shoes and warm-up drills Shalane Flanagan favors for her races? With the increased influence of social media in recent years, you have instant access to this kind of information if you want it. It’s tempting to go into panic-mode before a race and try something new and “better.” What you need to remember is that what works for someone else won’t necessarily work for you. In that case, then, is it really “better?” There’s no sense in sabotaging all of the hard work you’ve put in training for your race just because you wanted to try what someone else is doing. If you’re going to try new foods, products, routines, exercises, etc., do it in training in the weeks and months leading up to your goal race so everything on race day is familiar.
  2. Mimic the course and conditions for goal race as much as possible during the training segment. If you’re running the New York City or Boston Marathons, you’re going to need to prepare a lot differently than if you’re running the Berlin Marathon. Why? New York and Boston are very hilly courses; whereas, Berlin is pancake flat. Since the courses are vastly different, the training should be, too. Incorporate hills into your easy training runs as well as harder workouts and long runs if you’ve signed up for a hilly marathon; run on a lot of flat surfaces if you’re getting ready for a flatter marathon – you’ll be using different sets of muscles in each race and need to teach your body what it feels like to fatigue those specific systems. Similarly, if you are able to predict the weather conditions for a particular race, it can be beneficial to practice in similar conditions beforehand. Running a marathon that is typically warmer than ideal? Add an extra layer of clothing or two during your training runs to teach your body to adapt to the warmer temps.
  3. Drink plenty of fluids during your training runs and especially during your race. While I was preparing to run my first marathon, the 2014 Chicago Marathon, I neglected to adequately practice my fluid intake in the weeks leading up to the race, and it led to my demise on race day. I underestimated the importance of hydration (and caloric intake) during the marathon, didn’t drink any fluids the entire race, and massively bonked at 21 miles, slowing from 4:55 per mile (sub-2:10 pace) to over 6 minutes per mile, and destroying my dream of a stellar debut marathon time. Research the marathon you’ll be doing to find out what drinks they’ll offer on the course (usually Gatorade or Powerade in addition to water), and utilize those in training so your stomach can get used to it. It might be uncomfortable at first, but you can train your stomach to handle more fluids, and you’ll be better off for it in the long run (pun intended).


HOKA: What is your strategy for racing a marathon?

Llano: One of the most important aspects of race strategy for the marathon is to make it as comfortable as possible for as long as possible. A lot of people say that you race the first 20 miles with your head and the last 6.2 with your heart. Be realistic about your goal and stick to it for at least the first 20 miles, even if you’re feeling really good. All the miles can catch up to you very quickly in the marathon, and you can go from feeling on top of the world to being in extreme pain in a matter of minutes. When I ran Chicago (my first marathon), I felt amazing at 19 miles, and by 21 miles, I was blacking out and felt as though there was no way I’d be able to finish – it changed like the flip of a switch. By sticking to your goal pace early on in the race, you increase your likelihood of finishing feeling good and hopefully without slowing down too much.

HOKA: What would a typical day of practice training for a marathon look like?

Llano: Training days vary a bit depending on whether or not you have a hard workout. On easy days, I generally do two easy runs (one longer run in the morning and a shorter run of 4 to 6 miles in the afternoon) and prioritize recovery in between, which might mean doing projects around my house, catching up with friends over coffee/tea (I’m not a coffee drinker), or watching way too much Netflix. A hard workout day for me would look something like this (roughly):

6:00 am – Wake up, shower, start drinking fluids and eating breakfast

7:00 am – Stretch, activation exercises, listen to music to get pumped up

8:00 am – Warm-up for the workout (run a few easy miles, perform drills and more activation exercises, run a few harder strides to prime the legs for the workout)

9:00 am – Run the workout and subsequent cool-down, foam roll, jumpstart recovery

10:30 am – 11:00 am (immediately post-workout) – Eat “second breakfast” to refuel from the training session

12:00 pm – 2:00 pm – Nap

2:00 pm – Lunch and then strength training + swim

4:00 pm – Afternoon shakeout run (generally 4 to 6 miles)

6:00 pm – Dinner

9:00 pm – Sleep


HOKA: Which HOKA shoes would you wear for a marathon and why?

Llano: My go-to shoes for the marathon are the HOKA ONE ONE Tracer. They’re lightweight and cushy, yet also somewhat firm and responsive at the same time. To me, they epitomize what a marathon racing shoe should be. Not to mention, HOKA made our team some awesome custom shoes for the Olympic Marathon Trials in our team’s color scheme and design.

HOKA: Do you have any weight training or stretching suggestions to become a faster distance runner?

Llano: This is a tough question to answer. I think there is definitely a place for strength training and stretching in a successful marathon training program; however, my best recommendation would be to go to a physical therapist or someone who specializes in the area, get evaluated, and have them build you a targeted strength training protocol. In general, I would say it is very important to focus on strengthening your core (not just your abs) and glutes. Everyone is going to have different strengths and weaknesses, though, so getting a plan from a professional is going to be the best way to stay injury-free and enhance your performance on race day.