After almost 25 years of running and 8 as a committed runner taking part in races and marathons, I thought I'd list down my 'Rules' to assist newcomers who want to pick up the sport. These 'rules' or habits have been cultivated after reading running magazines like Runners World,many books on running and just plain trial and error. Here goes :
1. Run against the flow of traffic
5. Stretch
10. Build up the Distance
Log on your kilometers in a log.
1. Run against the flow of traffic
If you're running on a road,run against the flow of traffic. This seems logical as you
can see the oncoming vehicles and take evasive action by jumping aside into the drain or
road shoulder.
2. Wear bright or Reflective Clothing
can see the oncoming vehicles and take evasive action by jumping aside into the drain or
road shoulder.
2. Wear bright or Reflective Clothing
Another no-brainer.
Ideally wear running tank tops which are loose and allow for quick drying. No one likes to run with a soggy sweatshirt especially in our humid weather.
3. Run Tall
3. Run Tall
I am guilty of this, but I constantly remind myself. The great Emil Zatopek was the epitomy of running with his body erect.
Firstly,good posture is beneficial in minimising stress on your backbones and back
muscles.
muscles.
Secondly,you can see what is out there in front of you !!
4. Pose Running
4. Pose Running
Dr. Nicholas Romanov has been touting Pose Running in his much acclaimed book, its very effective and in a nutshell is this. Running well is practising a series of poses just like in martial arts, ballet and yoga.
First get into the pose.Lean forward like you're going to fall and with the back straight,
move ahead like you are going to fall. Then at exactly the right time, you stick out your leg and land on the ball of your feet. The next leg follows naturally, you will want to continue running in this way.
move ahead like you are going to fall. Then at exactly the right time, you stick out your leg and land on the ball of your feet. The next leg follows naturally, you will want to continue running in this way.
5. Stretch
This has been argued by many people, but stretching loosens all muscles and preconditions your body for the activity at hand. It also minimises the chances of pulling or cramping your muscles. I stretch BEFORE, DURING and AFTER the run.
6. Tank Up
6. Tank Up
Drink lots of fluids before and after the run. For me, the ideal is Gatorade Rain or the recovery drink Powerade by PowerGel sold at the Running Lab in Velocity . Both have electrolytes, some calories and other minerals very effective in muscle recovery.
7. Time yourself
7. Time yourself
Why ? To benchmark your pace and possibly improve on your time for the same distance.
My favourite watch is the Timex Ironman 30 Lap with Chronograph and Split Times.
8. Smile
My favourite watch is the Timex Ironman 30 Lap with Chronograph and Split Times.
8. Smile
You're enjoying yourself right ?
9. Warm Down
9. Warm Down
Stretch, Cool Down.
Slow your heartbeat.
Walk some more,
Regulate the bloodflow after the workout.
10. Build up the Distance
Many new runners are not into this; the distance you run especially once you run
beyond 1 hour or longer should be respected as it is taxing on any body. Do
not push yourself over the limit but have a regulated plan and run slow and short
at first before progressing to a longer distance.
beyond 1 hour or longer should be respected as it is taxing on any body. Do
not push yourself over the limit but have a regulated plan and run slow and short
at first before progressing to a longer distance.
Log on your kilometers in a log.
Write down your experiences as a record of how you felt, and what things you could do to further improve your run.
Enjoy the Run !!!
1 comment:
All QRA Team have to run this year standard charted marathon, Mark can run the full marathon and we can run the team marathon.Hopefully my right knee is fine by 2 months time :-)
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