Tips and Tricks on Running


Posted on 24 Mar, 2012 | Play Magazine
                                   
                                   Photo credit: singaporesports.sg
 
Under  Singapore’s hot and humid weather it easy to have a heat injury, that is why it is critical that you drink before, during and after a race, to replace fluids you lost.  Several runners from Bedok and Chai Chee share this tip, and more. 
 
Prepping for the Race
  1. Train for at least 8 weeks before the run. If you cannot train at least 4 times a week, start training earlier.
  2. Try to cover at least  10 to 20 km a week.
  3. Always start with a slow pace and slowly increase your momentum.
  4. During your run, if you get very tired, do not walk, jog  instead. Walking will only make your body lose momentum.
  5. Don't forget to stretch after your runs.
  6. Try to get a running buddy to help you keep your pace.
  7. Avoid eating 2 hours before any training.
  8. Avoid deep-fried food before each training.
  9. Protein helps you build recover and your muscles so always remember to meet the recommended daily protein requirements. 
 
During the Run
  1. Before the race, do light warm-ups such as brisk walking. Do not stretch.
  2. If you feel giddy or tired, or if you feel you are developing a headache, slow down.
  3. just slow down but do not stop and walk, this will cause you to lose your momentum and pace.
  4. Pace yourself  and keep to your running strategy.  Stay focused on your own pace.
  5. Be alert and follow the run route. You can get disqualified if you do not meet the route requirements.   
  6. Your early morning (caffeine-free) fluid intake should consist of approx. 500 ml, and 250 ml every following hour before your race.
  7. Make use of the drink stations provided by the organizer and carry drink bottles on your bike to keep yourself hydrated during and after your race as well.
  8. Listen to your body. Apart from undue fatigue, if you start to have difficulty breathing, develop chest pain, or re-discover that old injury you have been ignoring, it would be a good idea to stop and seek medical attention. If you have had an illness with fever in the week before the race, it may be wise to sit out the race. If you decide to give it a go, start out at a slower pace than usual, and if you start to feel unwell, please stop and seek medical help.
 
After the Run
  1. When you want to cool down, don't abruptly stop running. Walk or jog slowly for 5 minutes. Stretch for another 5 minutes.
  2. Have a granola bar if you feel very drained of energy. Take note of your glucose levels before and after the run.
  3. Drink, drink drink water to prevent dehydration.


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