Run for Your Life

WORkOut

run for your

life

Whether to keep fit or training to raise funds for charity in a marathon, there are many reasons why you should put on your running shoes and go the distance.

By Elaine Ng

R

unning as a sport is a rewarding pursuit for both mind and body. On top of keeping you fit and healthy, the simple act of running rejuvenates and empowers you. A study done by Erasmus University in Rotterdam, Netherlands in 2006 found that people who run 30 minutes, five times a week, extend their lives by three and a half years.

And if this does not provide enough reason for you to take up running, a study done by the University of British Columbia in Canada in the same year found that if you increase the amount of calories you burn through physical exercise by 1,000 calories or about 16 kilometres per week, you can reduce your risk of premature death by 20 per cent. The study also found that moderate amounts of running can decrease bad cholesterol levels, lower blood pressure and improve heart function.

Other than physical benefits, ‘runner’s high’—the release of

endorphins upon achieving significant distances—is often quoted as a great motivation that keeps you going when you run.

According to scientists from Cambridge and the National Institute on Aging in Maryland, running generates new grey matter in the brain. This means that running can literally improve your memory!

Ready to hit the track? This sport is by nature an inclusive activity suitable for all ages, and unfettered by the need to purchase expensive equipment.

Perhaps for these reasons, running has become popular in recent years. Other than landmark races like the Standard Chartered Marathon, many new races

have made their marks on the runner’s calendar.

Some races are even interest-specific, such as the charity fundraiser race MILK Run, the Cold Storage Kids Run and the women-only Great Eastern Women 10K, Nike Goddess 5K Run and SHAPE Run. That said, like many other physical activities, running is not without its risks. It takes more than sheer willpower and determination to complete the desired distance, and pushing beyond your body’s limit may result in unnecessary injury.

Apr-Jun 29

Running smart

If you are new to running, take note of the following to make the most of the sport.

● The first step Before you begin any kind of physical activity, it is always a good idea to consult your doctor first. “If you are older than 40-years-old and have not engaged in exercise for some time, it is advisable to visit your doctor for a check-up before beginning an exercise programme,” says Dr Stephen Burns, assistant professor at the National Institute of Education (Physical Education and Sports Science).

You can also fill out the Physical Activity Readiness Questionnaire (PAR-Q) before embarking on a training programme. The PAR-Q, which is designed to help an individual assess his or her suitability for an activity at that particular moment, can be found on the Singapore Sports Council Website (www.ssc.gov.sg). ● Going the distance There is no one-size-fits-all training plan. Runners have to listen to their bodies when pushing themselves.

Dr Burns says, “If you are continually feeling tired, you are probably pushing yourself too much. If your muscles are tight and stiff, you are frequently picking up small injuries or if you are getting sick regularly— colds, sore throats—you are probably training too much.”

If you have not been exercising

regularly, you might want to start with short distances to gain experience before participating in long distance mass runs. For example, you can start out with five- and 10 kilometre-runs before signing up for half-marathons (21 km) and marathons (42 km). Based on your age and performance during training, you can set a realistic target time.

“If you are older than 40-years-old and have not engaged in exercise for some time, it is advisable to visit your doctor for a checkup before beginning an exercise programme.”

Dr Stephen Burns ● Solid support For many, running may seem like a solitary sport. After all, it provides quiet time for self-reflection or simply as a way to de-stress. However, running is fast becoming a social sport with several running groups or clubs lending support to its members, especially those attempting long distances. With myriad running clubs these days, you can choose a suitable network by location, interest and capability level. These groups help motivate you as you meet new friends.

From start to finish 13 months

Setting the goal As the popularity of races grows, the variety increases as well. Do a search on the Internet for an idea of what is in the market before deciding on a race to sign up for. Things to consider include date, distance, terrain as well as location of the race. Even seasoned runners need at least six months to train for an event.

30

WELLNESS FOR ALL

● Prep your body For the best performance, runners should go on a high carbohydrate diet of rice, pasta and bread.

“Carbohydrate is the only fuel that your body can use when performing intensive exercises. Moreover, your body’s storage of carbohydrate is limited and needs regular toppingup,” says Dr Burns.

“It is best to consume a carbohydrate-laden breakfast before a long-distance run and within two hours after each training session.”

On top of eating right, runners should also hydrate themselves well at least two hours prior to running, and have a good night’s rest the day before. ● Dress to win Running may be one sport that requires minimal equipment or gear, but it is essential to have a good pair of running shoes. That said, running shoes that are comfortable and suit the arch of your feet will suffice. Also, lightcoloured clothes are preferred, as these do not absorb heat as readily as dark ones.

● Taking care of injuries If you sustain injuries of any sort, whether big or small, allow them to heal before continuing with your training. Stubbornly pressing on is foolhardy. And similar to prior training for races, resting, eating and drinking well are important to avoid injury or to prevent burnout.

Running a marathon may seem daunting, but constructing an

12 months

Stepping out Begin with small but consistent steps.

“Try brisk walking for five minutes, mobilising major joints especially that of the lower body, such as your ankles, knees and hips, before moving into easy, relaxed jogging twice or thrice weekly for the first couple of weeks,” says Dr Stephen Burns from the National Institute of Education.

10 to 11 months

Moving on Before running a marathon, you should be able to complete 5km in good shape before improving your speed and distance. Use a heart rate monitor to gauge your exercise intensity. For a start, Dr Burns suggests starting off training at 50 to 65 per cent of your predicted maximum heart rate (calculated as 220bpm minus your age) before eventually building up to 65 to 85 per cent of your maximum heart rate.

workout

organised plan of action can make crossing the finish line achievable.

6 to 8 months

Getting up to speed “Once your training is progressing well, you can break it up with different types of running,” says Dr Burns. For example, runners may hit the gym or try interval training, where one would attempt short, high-intensity bursts for a couple of minutes before following up with low-intensity exercise.

This can help to strengthen the muscles and reduce the risk of injury.

1 week

Tapering down in the last week What you do, or not do, just before the big day could make or break your race.

Stop training at least two days before. Get your eight hours of sleep the night before the race, and enjoy a breakfast high in carbohydrate on the day itself. Prepare yourself mentally and go forth with a positive can-do attitude!

Race day

Keep moving As tempting as it is to simply sit on the ground upon passing the finishing line, you should keep moving — gradually slowing down — to help keep off post-race stiffness as well as to reduce risk of injury. Follow up with basic stretches, then refuel and rehydrate yourself. Get a well-deserved break from running before setting the next challenge.

Apr-Jun 31