EVENT: Beginners “Cheat” Sheet to Complete The Sundown Marathon

Credits to Khai from kaveman.sg

26th May 2012 - 28,000 people gathered at the field next to Nicoll Highway at about 2200H, all full of energy and smiles on their faces. No, this is not another one of the Worker’s Party rally speeches but instead, they were all gathering for Asia’s only night marathon event – The Sundown Marathon 2012.

Sundown Marathon 2012 would be my FIRST Full Marathon event and like anything that you’re gonna do for the first time, its kind of gives you a nervous feeling. Thoughts of “What ifs” were constantly playing in my mind. What if I don’t complete it? What if my legs give way? What if i stress myself too much and collapse? OMG.

Thankfully, i managed to complete the race at a time of 5 hours 52 min. Which was below my target of running it within 6 hours, :) No doubt it was a grueling run due to the heavy rain and cold winds at my 22km mark, but with the help of my pacer friend, the supporters who braved the rain together with us, as well as the volunteers (who frantically poured 100 Plus and mineral water which tastes like lipstick), i managed to conquer the 42km route!

The Sundown Marathon 2012 experience in 30 seconds

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Well here’s 6 “cheats” you could use for next year’s night marathon :

1) Sleep and Eat. Have lots of sleep and meals before the race.

I’m not trying to be a badass here, but i was dozing off along the Marina Barrage route. Despite sleeping TWICE during the day, Perhaps it was the construction route which made me feel sleepy. Perhaps it was because it was about 1-2am. Perhaps i did not consume enough coffee beans. Perhaps perhaps perhaps….

Running a marathon burns calories. Lots of them in fact. According to LiveStrong.com, a person could burn 2000-3500 calories in a single 42km race, depending on multiple factors like age, sex and weight. Carbo loading also helps to keep your stomach full so that you wont keep feeling hungry during the run, which could affect your performance.

2) Hydrate yourself weeks in advance and after the race.

There’s no water like plain mineral water. And if you would like to add some taste, you could consume 100 Plus too. Try and avoid alcoholic drinks and gassy-sugary drinks (like Coca-Cola etc). Proper hydration is essential not only hours before the race but also days in advance. You know you’re well-hydrated if you void large volumes of pale urine at least six times a day. 

3) Run light. 

Running a 42km is different as compared to running a 10km (obviously). Small hand-held equipment (like cameras) or even water bags should be kept away. Not only does it restrict your movements as you run (i.e clutching the camera) but also in the case of bad weather or if you take a tumble. It’s something you would have wished that you had not  carried in the first place. Take it from me. And those water bags… leave it to the serious runners who do not want to waste time queuing up to grab a drink.

4) Cushion, Stability & Speed.

I had always been a ‘minimalist’ and ‘racers’ kind of guy. Thus, most of my shoes aren’t the chunky types. However, as this would be my first full marathon, I opted to run in a pair of shoes which would provide me with 3 crucial aspects - Cushioning, Stability and Speed. New Balance 890v2 was my choice of running shoes.

I loved the way the shoe provides a decent amount of cushioning and stability but still remain light due to the REVLITE MIDSOLE FOAM material. Despite the heavy downpour causing the shoes to get soaked, my feet were pretty much intact and still alive. It only ached a little.

5) Be prepared, be mentally prepared.

42km is no joke. Thats 42,000m for you. Almost the length of one end of Singapore to another. Initially when people were warning me that 42km requires mental toughness, I was quite skeptical. But after going through the route, braving the inclement weather, feeling like Bear Grylls….YES. You’ll need some form of mental toughness to push you through the 42km journey.

What I did was to break down the run into smaller segments as well as plugging in my Sennheiser Adidas PMX 680 sports headphonesGreat stuff. It’s waterproof by the way. But sadly, I cannot say the same thing about my handphone. :(

6) Grab a running buddy.

Although running is all about yourself, your race, your experience, it is always good to have a buddy or pacer who would run WITH you and go through the run together. Personally, nothing beats having someone by your side as you run and both of us cheering and motivating each other on. Thank you, buddies. You know who you are.

~

All in all, the Sundown Marathon 2012 had a been a great run. It was one  helluva experience. Never knew i could do 21km TIMES TWO after completing last year’s half-marathon race. I thought people were mad to do a 42km. But hey, i guess I’ve joined that group now. Proud of my accomplishment and the finisher’s tee is certainly really really nice! Hey, Sleep can wait. ;)

Nike Goddess 5K Run Giveaways!

Ladies, fancy running the Nike Goddess 5K with your BFF? Or looking to kick start your running mileage for this year? Or even, thinking of running in an ALL-WOMEN’s run? Look no further!

We are pleased to giveaway 2 FREE Nike Goddess 5K slots to YOU and your BFF! Yes, we want YOU ladies out there to get out and start running! Time to lead a healthy lifestyle! Of course, terms and conditions apply. :)

To win the competition, follow the steps below:

STEP 1: Under the COMMENTS section, tell us why YOU and your buddy deserve to win the competition.

STEP 2: Using your creative juices, come out with your BEST caption/tagline for the Nike Goddess 5K Run.

STEP 3: Remember to include your Name & Email in the comments section so that we can contact you should you be selected. (Don’t worry, the particulars wont be made public)

STEP 4: Smile. And LIKE our FB Page if you like US. I mean, we are nice people arent we? :)

P.S, CONTEST ENDS MONDAY, 26TH MARCH 2012 @ 2359H. WINNERS WILL BE NOTIFIED BY EMAIL ON 27TH MARCH 2012 BY NOON (12PM). REGISTRATION FOR THE GODDESS 5K CLOSES ON 30TH MARCH, SO DO CHECK YOUR EMAIL LADIES!

~

Details on the Nike Goddess 5K Run:

Date: Saturday, 14th April 2012

Venue: Wave House Sentosa

Time: 1600H or 4pm for that matter

Next Training Sessions For Girls: Saturday, 1st April 2012 (click icon below)

Still in doubt, read more about LAST YEAR’S NIKE GODDESS 5K RUN, as covered by one of our female runners – Gisete!

The OCBC Cycle Singapore 2012: A Ride To Remember

Speed and Fast

(coverage by Nash A. and Nabil. R.)

4th March 2012 – Its 6 in the AM and its a Cold, Wet and Loud at the F1 Pit Building.Three words to describe the arrival of the “dream” team. Mass groups of avid cyclists, mothers herding their kids fully attired in their cycling kits. Over on the left, the slightly pudgy office worker psyches himself up for the race ahead while his wife does the last minute safety checks. On the right, a grandfather tells his grand daughter to stay close midst the crowd, trudging forward. Truly, this is a race for all, big or small young or old.

Gentlemen, start your engines!!

As i type this post at the media room, i must say the view overlooking the F1 grid is outstanding, same goes for the journey throughout. Time, 0700hrs, we slowly made our way to the starting line, after the mandatory bike and safety checks (kudos to the organizers for making it thorough without making it to taxing). At this time, the 59km cyclists sprint to the finish, definitely strong. At that point i figured, “this should be a breeze” boy was i wrong.

Time: 0730hrs – Mr Chan Chun Sing, Acting Minister for Ministry of Community Development Youth & Sports, flagged off the start of the 24km Community Ride. From the F1 pits, we made our way down the road towards ECP. View was BREATH to the TAKING!

Marina Bay Sands

Off off here we go!

Riders galore!

After that, comes the climb. At this point, i felt like singing Miley Cyrus “The Climb” and that thought just made me nauseous(seriously). Luckily, we had our Philips Headphones on with excellent noise cancelling and solid bass, we were practically dancing on our bikes up the slope (Grooving to “I Wanna” by All American Rejects, played over 91.3FM, Official radio coverage for OCBC Cycle 2012, you know that feeling right?). Just had to share, these Philips ActionFit Sweatproof and Washable headphones were great – well fitted and the bass was gooooood. :)

Down the highway, i think most cyclist would know the feeling of almost never ending road. At this point, Nabil was almost a goner, not because of the ride, but due to lack of sleep from the night before. He had been awake since 0730H the day before!  Luckily, we kept each other motivated pushing harder as we inch towards the water point. After the U-turn at East Coast Park Service Road….there it was…… The Pit Stop!!

Fuel Up Riders!

Nabil regained his energy and off we sped through East Coast Park, making new acquantances along the way (yups, we were kinda high after the 100 PLUS). The road was smooth and the closures were planned carefully, thus perfect! Then came the Sheares Bridge yet again. Fuuh, this slope, after the 20km, was quite a thriller. I felt the great burning sensation on my calves and thighs as i trudge through the crowd who were mostly pushing their bikes. After about 10mins sprint down the F1 route, and after clocking a total time of 1hr 14mins, we were done y’all! Hahah felt really great, slight wobbly feeling though – its just the muscles getting use to walking again. :P

We had a great and fun time over at the OCBC Cycle Singapore 2012

Overall, the ride was superb and if i could point out any learning lessons from OCBC Cycle it would be these:

  1. Enough rest the night before, atleast 6 hours( like me) or you end up shutting your eyes midway through the highway(hint-hint Nabil)
  2. Hydration- Keep yourselves hydrated way before the race, and during the race. Not too much though cause not many toilets along the way plus the inertia of the water in the tummy will affect the cycling experience.
  3. Motivate each other. We had each other to push us through the challenges. Even when you are going out there alone, its okay to push and motivate other riders, c’mon..we are all aiming for the same end.
  4. Check your kits! To prevent abrasions, dangerous falls and bike breakdowns. We noticed several riders stopping at the side fixing their bikes. Even with their Neutral stations, it’ll be great to have portable pumps or tool kits, just in case.
  5. Good accessories!! Philip’s headphones definitely made my experience worthwhile with the sound cancellations and great bass.
  6. Enjoy the view – when you are relaxed and enjoying your environment, the journey is very much enjoyable
  7. Lastly, an event to make NEW friends and also still keep in touch with the old ones. ;)

Adam OneArmRunner and his running, now also, cycling kakis!

So, there you go, OCBC Cycle Singapore 2012 in a nutshell. Nabil and i can’t wait for more races like this, and more than ready to take on harder challenges ahead. And thats WHY WE RUN.

P.S, To view more photos of the event captured by us, click on the icon below!

HYPE: The OCBC Cycle Singapore 2012

OCBC CYCLE SINGAPORE 2012

THREE DAYS OF EXCITING ACTION ON TWO WHEELS AT ONE AWESOME EVENT

EVENT: OCBC CYCLE SINGAPORE 2012

DATE: 2-4 MARCH 2012

LOCATION: Starts and ends at F1 Pit Building

INFORMATION: www.ocbc.cyclesingapore.com.sg

The fourth edition of OCBC Cycle Singapore will take place from 2 to 4 March, 2012, providing three days of thrilling action at the F1 Pit Building.

The highlight will undoubtedly be the Professional Criterium, staged on Friday, 2 March, in which over 70 of the world’s top professional cyclists will line up under lights at 8.30pm. The race is set to offer some scintillating live action for spectators, with the high-quality international field all vying for the top spot.

Over 10,000 amatuer cyclists have also registered for this year’s OCBC Cycle Singapore, again signifying the true family element to the event. Saturday’s schedule will focus on kids and family; while Sunday’s emphasis is on the mass participation rides.

Aside from all the action on the track, spectators will also be entertained by the carnival-like atmosphere and variety of activities for all ages. So be there to mingle and soak in the atmosphere! Who knows, you might just fall in love with the cycling sport too!

EXTRAS!

Do check out Bike Insurance Official launch on the race day! Or alternatively, you can click here to download the pdf format.

SEE YA THERE! :D

EVENT SCHEDULE

Friday, 2 March Start
Cycling & Lifestyle Village 10am-9pm
Carnival 10am-9pm
Women’s & Masters’ Criterium 5.30pm
Men’s Open Criterium 6.30pm
Professional Criterium 8.30pm

 

Saturday, 3 March Start
Cycling & Lifestyle Village 10am-9pm
Carnival 10am-9pm
The Tricycle Ride (100m) 5.45pm
The Mighty Savers ™ Kids Ride (5-7yrs) 6.00pm
The Mighty Savers ™ Kids Ride  (8-9yrs) 6.30pm
The Junior Challenge  (30min, 10-12 yrs) 7.00pm

 

Sunday, 4 March Start
Cycling & Lifestyle Village 10am-2pm
Carnival 10am-2pm
The Super Challenge (59km) 5.30am
The Challenge (39km)The Business Times Corporate Charity Ride 6.30am
The Community Ride (24km) 7.30am

 Info Courtesy of Spectrum Worldwide

Men’s Health Urbanathlon Race Pack Collection

Important things to bring on collection day:

  1. Confirmation slip
  2. Your Identity card
Should you not be able to make it on BOTH collection dates, you can contact the event organizers and special arrangements can be made depending on the situation. Click HERE for the link.

Nearest MRT Station: Raffles Place (EW14/NS26)

Nearest Bus Stop:

  1. Opposite PWC Building. (Buses 186 and 970)
  2. Opposite Oglivy Building (Buses 10, 10e, 97, 97e, 196, 196e, 531, 538, 544, 545, 552, 553, 554, 566)

Looking forward to seeing you guys and girls at the race pack collection! 

The Men’s Health Urbanathlon will be on 19th Feb 2012.

For more info check out: http://urbanathlon2012.menshealth.com.sg/ & http://athletescircle.com/

EVENT: Energizer Singapore Night Trail 2012

ENERGIZER SINGAPORE NIGHT TRAIL BACK WITH POSITIVENERGY

Heads up running  and/or trail running fanatics! The second edition of the Energizer Singapore Night Trail will take place at Mandai on Saturday 28 April.

Registrations have been launched on Monday 30th January and this time, the organizers are aiming to attract around 4,500 participants across all race categories following 2,800 entrants for the inaugural event in 2011.

Standing apart from other running events on the Singapore calendar, the Energizer Singapore Night Trail takes place in the (Mandai) jungle of Singapore and challenges you across a range of categories:

  1. 6/12/18km Trail Race for the adults
  2. 1.5/3km Obstacle Race for the parent-child
  3. 3km Open Obstacle Race

The Open events take place as night falls and runners are guided through the course wearing their own Energizer LED headlight which makes for a sensory experience like no other in Singapore.

Click here to register: http://www.singaporenighttrail.com.sg/registration.html

Energizer Race 2012

HEADS UP: The Men’s Health Urbanathlon

I’m all pumped up for it! Are you?

By the way, Registration closes on Wednesday, 1st Feb 2012 at 000H or when the slots are all filled up. Better hurry!

For more info, you can click here: http://urbanathlon2012.menshealth.com.sg/

Added 3 NEW Races on our Running Calendar! + some other updates!

You guys gotta try iFLY. Besides being just FUN and AWESOME, it requires great body balance, stability, core and also psycho-motor skillzzzz…. Just saying.

Ahhh, its the new year and personally for me, school season beckons. SHUCKS! But i must say that i am grateful for all the comments, emails and well-wishes i received over this busy period. Some alerted me regarding certain updates on new races while others cheered on the site and have subscribed to the blogsite. Thank you all.

No doubt that i have been running less (because its only the first month of the year and im kinda doing the updating of the race schedules alone) i HAVE been doing my own small trail runs in Bukit Timah Hill. Lately, i started back my swim training and its been a fruitful week of fitness, coming into 2012. 

Just so you know, this blog is meant for MORE THAN just about running alone. My friends and i hope that through our sharing, and experience, we not only MOTIVATE but also INSPIRE you to pick up your running/sports shoe and head out there and run/workout. You are never too late to start, we’d say. ;)

I have added 3 new races are updated on the 2012 Running Calendar:

  1. 24/03/12 - Ultra-Trail Lantau50 (HK)
  2. 08/07/12 - Jurong Lake Run 2012
  3. 01/05/12 - SIS Age Group Run 10K
  4. 15/07/12  - SIS Age Group Run 15K
Also, do check out http://www.runhundred.com/ for your latest and (monthly updated) WORKOUT SONGS! Now, if you are still undecided of what songs are good togo for your runs and workouts, Run Hundred’s monthly update on the latest hits would do the trick.
But it would be cool if we had this App on the Android or Apple store for our region though. =/

RUNNERS GUIDE: How to survive 21km at the Standard Chartered Marathon Singapore

Seeing the popularity of marathons and people running in them, i have decided to share with you some of the tips on how to survive the 21km Standard Chartered Marathon Singapore based on first hand experience running it for the first time. AND OH, TO GET YOUR RACE TIMING, SCROLL DOWN BELOW FOR THE LINK.

And in light of the death of the 22-year old runner who passed away at the finish line, my deepest condolences goes out to his family and loved ones. In no way shall this “survival guide” should be seen as to mock or ridicule him or any runners who did not complete the run.

Based on my true story/experience, here it goes…

1) CARBO LOAD UP

Yes. Not suit up, but carbo load up. One should be mindful that running 21,000m would require you to burn off 800 to 1200 calories depending on the runner’s weight AND average speed of his run. Thus it is important to consume a good mix of carbohydrates and protein in the meals a day before the run. Yes, you can always snack on the power gels and energy bars as you run but one shouldnt be too reliant on those stuffs. Not only does it restricts your running, the way i see it, if you have had a proper meal the night before the run (please dont consume a 2000 calorie meal for your breakfast), all the thing that your body needs during the run is proper hydration. Which brings me to my next point.

2) “H” TO THE 2 TO THE “O”

No, i’m not referring to a bunch of mermaids above but fact is that 60-70% of a person’s body weight is made up of water. Your cells contain water. Thus if you dont hydrate properly a day prior to the race AND on race day, you are what Sheldon Cooper (from The Big Bang Theory) would call – dehydrating your body. It is therefore important to drink up loads of fluids (water and not alcohol) before the race. Also, water helps to flush away toxins from your body as you go to the bathroom in the morning. Furthermore, drinking isotonic drinks days prior to the event would help “thin” your blood thus giving better circulation of oxygen around your body. By the way, tap water in Singapore is potable so dont give excuses about not being able to buy mineral water around. Cant say the same about NEWater though. Sorry, but im just not a fan. Haha.

3) DON’T BRING A BAG

Yes, this isnt your Bring-your-own-bag day. Its Standard Chartered Marathon Singapore day. As you’ll be running 21km, it would be very uncomfortable running with a bag (no matter how light it may be) for that whole 22965.879 yards. How do i know that? Cause i was carrying mine for SCMS 2011. -_-” The bag would tend to lift the back of your tee/singlet up, rubbing against your lower back causing slight abrasions. Why did i bring my bag in the first place? Well, that brings me to my next point…

4) DONT BE PUNCTUAL, BE EARLY

Super early to be in fact. Somehow Singaporean are funny creatures. In times of purchasing a new iPhone 4S or some latest computer game we can actually queue over night and make ourselves comfortable sitting down on the floor eagerly waiting to get our hands on the goods. But when it comes to depositing our bags on race day, they’ll choose to come at the exact flag off time, when the baggage counter was actually opened 2 hours before. Weird. And because of that, they have to carry their bags with them as they ran the 21km because the security personnel at the baggage deposit area said so. On a more serious note, its because starting pen was about to close in 5min by the time we queued up for over 30min. Anyways, would it be a good excuse if i say that i woke up late? :(

5) GOOD THINGS COME IN TWOS

There’s a reason why most things in life come in twos – like eyes, legs, parents and 2 $1000 notes…with the exception of Thompson and Thomson in Tintin comics. That being said, i suggest that you get a running buddy/partner to run with you. Running alone with your music stuck to your ears might seem like a good deal, but when it comes to running this 21km, personally it would have been more awesome if i hadnt lost my contact with my running buddy – Agni, before the start of the race. Dont laugh but we got separated because of Point No. 4. Anyways, running with a buddy helps you keep pace and also would be a form of motivation where both of you would cheer on the other half who’s slacking. Helps if he or she is of the opposite sex and is hot/pretty too. Seriously, you wouldnt want to look disappointing do you? ;P

6) MUSE-ZIGGITY ZAG

As mentioned above, listening to music is great when you’re running alone. But also, its the CHOICE of music that plays a great deal in helping you overcome that 6km non-stop stretch of East Coast Highway with no water points (I think. Cause i might have been zoning out). Some personal favourites of mine includes “Gangsters paradise” by Coolio & Tupac, club mixes and OSTs by Hans Zimmer. Some how these kinds of songs have a trance effect on my. I cant feel my pain when i ran. All i feel is the soul uplifted and just wanting to complete the race! ;)

7) HAVE A BREAK, HAVE SOME WATER

Or you could also say stopping to take photos with Transformers too. Personal bests and/or completing the race are important to all, if not many runners. However, one must also understand that not every is born a Kenyan runner. Singaporeans are NOT Kenyans. In fact, Asians are not Kenyans despite living near the equators like the latter. We cannot SPRINT non-stop for the whole of 21,000m! Perhaps im generalizing here, but you get the drift. Take a break between a certain set of distance. Slow down if you feel unwell, uneasy or you start thinking that you have to cross over the red-white barrier to reach the finishing line. No, this isnt the Men’s Health Urbanathlon. Go easy on your body when your body goes hard on you. And trust me, you will enjoy the run. If you feel shy for stopping by the side, heres a tip: Pretend to tie your shoe laces. No one will think anything negative of you. Well, unless you tie them in the middle of the path.

8.) MIND YOUR MANNERS

Like all things around Singapore, there are rules. In running, if you need to slow down and stop or walk, please keep to the side buddy. The last thing you wanna do is to slow down abruptly in the middle or right most lane and fancy getting banged from behind. Sounds wrongly crude but yeah. The last thing anyone needs is a tumble and a ruckus in the middle of the route. You’ll prolly end the 21km right there OR crossing the finish line like an recruit who had to leopard crawl with his shorts. On the tarmac. Cool factor: -10

9) MAKE FRIENDS & CHEER OTHERS ON

Idiot proof, really. As the heading says. Running 21km is a personal thing no doubt, but that doesnt mean that you have to complete it alone or with your buddy ONLY. With other like-minded runners around you, cheering them on lifts the spirit and motivation for the runner, your buddy and even YOU. I dont know how to put it but you gotta try it, it feels good. When you feel good, you’ll finish good. And lastly….

10) S*CK IT UP

No, its not what you think it is. If you’re planning to run 21km or more, please put on a pair of SOCKS. Unless of course, you think its gung-ho and your plan of going minimalist is the key but end up getting blisters at the 8km mark is awesome, then dont wear it. Sockless, 3 blisters and a horrible timing later, i crossed the finish line. Take it from me before your feet take it from the blisters. And dont be a twerp and wear socks for your five fingers shoes. D’oh!

With those 10 tips, i hope you will be better prepared for your upcoming 21km runs in 2012. Till then, Guten Tag! See you all next year…at some race…somewhere…i guess. Remember Point No. 9! ;)

To those who wants to know their results/timings: CLICK HERE!

PHOTO MONTAGE OF THE POST-RACE

References:

  1. http://www.livestrong.com/article/374953-how-many-calories-do-you-burn-running-a-half-marathon/
  2. http://www.health.arizona.edu/health_topics/nutrition/general/waterhydration.htm

SCMS route videos (PLUS Safety tips on Running Part 1)

15 more days or so to the penultimate running event in Singapore – The Standard Chartered Marathon Singapore which is happening on the 4th of December 2011. In case some of you are wondering what this year’s route gonna be like, the organisers have graciously shared with us the interactive race route video!

Together with Team BMW’s run efficient mantra, the interactive video not only merely show you the race route but at the side of it, it tells you exactly the distance markers + drinks station + ekiden points of the run. Now that you’re mentally and visually prepped up, get your running shoes ready AND let’s run Standard Chartered Marathon Singapore 2011!

42km Route (Town + ECP area)

 

21km Route (Sentosa + ECP area)

 

10km Route (Esplanade + Nicoll highway area)

 

5km + Kids Dash Route (Raffles ave + F1 Pit)

SAFETY TIPS ON RUNNING (Part 1)

 

by Guest writer – Farhan Juan M.

 ~

According to the last National Sports Participation Survey, jogging is ranked the most popular sport among Singaporeans. What makes running so popular? Well, we all know how to run. My first memory of running was probably to run away from my mother when I got myself into trouble. Running is also cheap, all you need is a pair of shoes and you’re set for a fulfilling workout. We can run at any time of the day, alone or in groups, and anywhere. Singapore also has a couple of wonderful running trails, including the various parks, stadiums, gyms and even at the reservoirs (maybe not at Bedok Reservoir during the night for now)! My personal favorite running trail is at Pasir Ris Park, where I usually do my 10 kilometer jogs during late evenings to behold the beautiful sunset that awaits me there.

It is a good sport for those of you who are thinking of getting yourself in shape, but before you start running, there are some things you should do before you begin your healthy lifestyle:

1) MEDICAL & HEALTH:

If you are above 35 years old and have been leading a sedentary lifestyle for quite some time, it will be good to have a medical checkup. This is especially recommended for those who have had a history of medical or fitness problems (including asthma, diabetes, heart problems, and injuries). The doctor will be able to highlight the problems you might encounter and advise how to deal with them.

Get yourself the right pair of shoes (if you do not already have it). You should always wear the appropriate footwear for your type of foot, and the type of shoe. There are three types of foot: Normal Arch, Flat Arch and High Arch. There are also two types of shoe: Racing and training shoes. For new runners, it is advised to choose training shoes as they typically have more cushioning and have thicker outer soles. Always buy shoes that fit you comfortably.

2) MEALS 

A common mistake by new runners is that they feel the need to starve themselves before a run. This is not recommended as your body needs its fuel to run. There are three types of fuel for exercise: Carbohydrate, Fat and Protein. Consume carbohydrates as it is the most immediate source of energy for the body. It is also good to give your body at least 2 hours to digest the food that you eat before you begin running. Ensure that you keep yourself hydrated – before, during and after any physical activity.

3) WARMING UP / STRETCHING

You are almost ready to run now, but your muscles are still a little cold. A common misconception is that warming up equates to static stretching, but this can increase the likelihood of getting injuries too. What I usually do for my warm-up is either cycling/light jogging for 5 minutes before I do my stretching. You can also do some jumping jacks (50 counts of four) or light skipping. Another alternative is to do some dynamic stretching.

Now you are all set to run, I welcome you to the wonderful world of running. Let’s get those muscles pumping, the endorphins flowing, and most importantly, HAVE FUN! :)